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Ингредиенты
- 3 tsp extra virgin olive oil divided
- 2 c. minced onions divided
- 1 can crushed tomatoes - (14 1/2 ounce)
- 1 can tomato paste - (6 ounce)
- 2 Tbsp. chili pwdr
- 1 Tbsp. prepared green salsa
- 2 tsp grnd cumin divided
- 1 tsp sugar
- 1/8 tsp freshly-grnd black pepper
- 2 x garlic cloves finely minced
- 1 can black beans - (15 ounce) rinsed, liquid removed,
- Â Â and mashed
- 1 c. plain nonfat yogurt
- 8 x corn tortillas - (6" dia)
Инструкции
- Heat 2 tsp. oil in large saucepan over medium-high heat till warm. Add in 1 c. onions. Cook and stir 5 min or possibly till tender. Stir in tomatoes, tomato paste, chili pwdr, salsa, 1 tsp. cumin, sugar and pepper. Reduce heat to medium-low. Simmer 30 min.
- Heat remaining 1 tsp. oil in large skillet over medium-high heat till warm. Add in remaining 1 c. onions, 1 tsp. cumin and garlic. Cook and stir 5 min or possibly till onions are tender. Stir in beans. Cook 5 min or possibly till heated through, stirring occasionally. Remove skillet from heat. Stir in yogurt.
- Preheat oven to 375 degrees. Spoon bean mix proportionately down centers of tortillas. Roll up tortillas; place in medium baking dish. Top with sauce. Bake 20 min.
- Serve with dollops of nonfat lowfat sour cream and cilantro, if you like. Garnish with cilantro and red pepper strips, if you like.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 448g | |
| Recipe makes 4 servings | |
| Calories 623 | |
| Calories from Fat 84 | 13% |
| Total Fat 9.73g | 12% |
| Saturated Fat 2.59g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 599mg | 25% |
| Potassium 2516mg | 72% |
| Total Carbs 111.97g | 30% |
| Dietary Fiber 23.9g | 80% |
| Sugars 14.87g | 10% |
| Protein 30.23g | 48% |
