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Ингредиенты
- 1 c. Dry black beans
- 4 c. Water
- 2 tsp Extra virgin olive oil
- 1 lrg Onion, minced
- 3 x Cloves garlic, chopped
- 1 1/2 tsp Chili pwdr
- 1 tsp Grnd cumin
- 2 lrg Tomatoes,minced, peeled, seeded
- 1 c. Corn kernels
- 3 x Jalapeno chilies, seeded and minced
- 1/4 tsp Grnd black pepper
- 8 x Corn tortillas, 6 in. in diameter
- 1/2 c. Nonfat lowfat sour cream, (dairy)
- 1/2 c. Monterey jack cheese, low-fat if you like
- 2 x Tomatoes, seeded and minced
- 1/3 c. Red onion, minced
- 1 x Jalapeno pepper, seeded and diced
- 1 Tbsp. Minced fresh cilantro
- 1 tsp Lime juice
- 1/8 tsp Salt
- 1/8 tsp Grnd black pepper
Инструкции
- In a large saucepan over high heat, combine the beans and water and bring to a boil. Reduce the heat to medium and cook for 1 1/2 hrs, skimming away the gray foam which appears. Drain well.
- Preheat an oven to 350iF. Coat a 13-by-9-inch baking dish with nonstick cooking spray.
- In a large nonstick frying pan over medium heat, heat the oil. Add in the onion and garlic and saute/fry for 3 min. Add in the chili pwdr and cumin and saute/fry for 1 minute. Add in half of the tomatoes and the corn, chiles, salt and pepper and simmer for 1 minute.
- Wrap the tortillas in aluminum foil and hot in the oven for 5 min.
- In a food processor with the metal blade, combine the beans and lowfat sour cream and process till smooth. Add in to the frying pan and cook till the beans are hot, about 3 min.
- Divide the bean mix among the tortillas. Roll and place seam side down in the prepared dish. Top with the remaining tomatoes and the cheese. Cover with aluminum foil and bake till the cheese melts, about 20 min.
- To serve, divide among 4 individual plates. Top each with an equal amount of the Tomato Salsa.
- Tomato Salsa In a medium bowl, combine the tomatoes, onion, chili, cilantro, lime juice, salt and pepper. Stir to mix well. Cover and chill till serving. One serving is 1/2 c..
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 561g | |
| Recipe makes 4 servings | |
| Calories 447 | |
| Calories from Fat 129 | 29% |
| Total Fat 14.73g | 18% |
| Saturated Fat 6.78g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 28mg | 9% |
| Sodium 221mg | 9% |
| Potassium 1288mg | 37% |
| Total Carbs 64.03g | 17% |
| Dietary Fiber 13.0g | 43% |
| Sugars 8.71g | 6% |
| Protein 19.33g | 31% |
