Healthy Vegetable Enchiladas

When dieting, Mexican food can be a forbidden temptation. Loaded with cheese, sour cream and all sorts of other high-fat goodies, traditional enchiladas are a guaranteed diet buster. For a healthy alternative, try these tasty vegetable enchiladas. They are loaded with veggies and the reduced fat cheese and sour cream significantly reduce the calorie count without sacrificing taste.


1 Tomato (Roma works best, but feel free to use whatever you have on hand.)

1 small yellow onion

½ Cup frozen sweet corn

1 small green pepper (red, yellow or orange can also be substituted)

1 can of black beans, rinsed and drained

1 Cup of grated reduced fat (or non-fat) cheddar cheese

½ Cup reduced fat (or non-fat) sour cream

1 teaspoon Taco seasoning

Dash or two of Tabasco

4 Large burrito size tortillas (Make sure to purchase a variety without unnecessary trans or saturated fat. If you can find whole wheat or whole grain tortilla shells, they can help add some extra fiber to the dish.)

½ jar of salsa

Pre-heat the oven to 350 degrees. Spray a 9”x13” baking dish lightly with cooking spray. Finely dice up the onion, tomato and pepper. Mix in the corn, cover and cook all the vegetables together in a microwave safe bowl for 3 minutes. Stir in the black beans, re-cover and microwave for an additional minute. In a separate bowl, mix the sour cream, cheddar cheese, taco seasoning and Tabasco together. Stir the vegetables into the cheese mixture. Add pepper and a little bit of salt to taste, if you like. Spoon one fourth of the filling mixture into the center of each tortilla. Fold up bottom and top ends of the tortilla and roll up like an enchilada. Spoon a liberal amount of salsa over the top of each enchilada. Bake at 350 degrees for 25-30 minutes, or until bubbly around the edges. Enjoy! Pair with a vegetable or fruit salad for a tasty, well-rounded meal. These vegetable enchiladas can be prepared a day in advance and refrigerated overnight prior to baking them. If you have leftovers, don’t worry! They also make a great leftover lunch the next day.

Looking for a great healthy recipe? This short recipe provides a healthy alternative to traditional enchiladas. Packed with veggies and flavor, these enchiladas are sure to please your family without destroying your diet.


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