Zesty Vegetable Enchiladas
|Water||1 1⁄3 Cup (21.33 tbs)|
|Dry lentils||1⁄2 Cup (8 tbs), drained, rinsed|
|7 inch flour tortillas||8|
|Non stick cooking spray||1 Tablespoon|
|Carrots||2 Medium, thinly sliced to make 1 cup|
|Zucchini/Yellow summer squash||1 Medium, quartered lengthwise and sliced to make 2 cups|
|Chili powder/1 teaspoon ground cumin||2 Teaspoon|
|Canned tomatoes||14 1⁄2 Ounce (Chunky, Mexican- Style)|
|Shredded reduced fat monterey jack cheese||4 Ounce (1 Cup)|
|Bottled hot pepper sauce||1 Dash|
In a medium saucepan combine water and lentils.
Bring to boiling; reduce heat.
Cover and simmer for 15 to 20 minutes or until tender.
Drain lentils; set aside.
Meanwhile, stack tortillas; wrap in foil.
Bake in a 350° oven about 10 minutes or until warm. (Or just before filling, microwave tortillas, covered with a paper towel, on 100% power [high] about 1 minute.)
Coat a 2-quart rectangular baking dish with cooking spray; set aside.
Lightly coat a large skillet with cooking spray.
Preheat over medium heat.
Stir-fry carrots in hot skillet for 2 minutes.
Add zucchini or yellow squash and chili powder or cumin.
Stir-fry for 2 to 3 minutes or until vegetables are crisp-tender.
Remove from heat.
Stir in lentils, about half of the undrained tomatoes, 3/4 cup of the cheese, the salt, and, if desired, hot pepper sauce.
Divide the vegetable mixture among warm tortillas; roll up tortillas.
Place tortillas, seam sides down, in the prepared baking dish.
Lightly coat tops of tortillas with cooking spray.
Bake in a 350° oven for 12 to 15 minutes or until enchiladas are heated through and tortillas are crisp.
Meanwhile, in a small saucepan heat the remaining undrained tomatoes.
Spoon the tomatoes over enchiladas.
Top with the remaining cheese.
Calories 464 Calories from Fat 153
% Daily Value*
Total Fat 17 g26.4%
Saturated Fat 6.1 g30.7%
Trans Fat 0 g
Cholesterol 18.4 mg6.1%
Sodium 981 mg40.9%
Total Carbohydrates 60 g19.9%
Dietary Fiber 13 g52%
Sugars 4.6 g
Protein 22 g43.3%
Vitamin A 136.2% Vitamin C 35.6%
Calcium 27.2% Iron 30.5%
*Based on a 2000 Calorie diet