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 | |
Shredded reduced fat monterey jack cheese | 4 Ounce (1 Cup) | |
Salt | 1/4 Teaspoon | |
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.
Serving size
Calories 464Calories from Fat 153
% Daily Value*
Total Fat 17 g26.2%
Saturated Fat 6 g30%
Trans Fat 0 g
Cholesterol
Sodium 981 mg40.88%
Total Carbohydrates 60 g20%
Dietary Fiber 13 g52%
Sugars 4 g
Protein 22 g44%
Vitamin A % Vitamin C %
Calcium % Iron %
*Based on a 2000 Calorie diet