Bean Enchiladas with Yogurt Crema (Enchiladas de Frijol)

Adding a tangy Greek yogurt crema boosts the protein content while keeping this comforting Mexican classic light and refreshing.

Ingredients

• 4 cups low-sodium canned pinto beans (two 15-ounce cans) · 796 kcal
• 1/2 cup reduced-fat Monterey Jack cheese, shredded · 189 kcal
• 1 tablespoon chili powder · 24 kcal
• 8 (6-inch) flour tortillas · 763 kcal
• salsa (optional) · 44 kcal
• 1 1/4 cups nonfat plain Greek yogurt · 196 kcal
• 1 tablespoon fresh lime juice · 4 kcal

Method

1. Wash hands with soap and water. Place the pinto beans in a large bowl and mash them coarsely with a fork or potato masher, then stir in the chili powder.

   

2. Wrap the flour tortillas in a damp paper towel and microwave on high for 45 seconds, or until they are soft and warm.

   

3. Divide the mashed bean mixture evenly down the center of each tortilla, sprinkle with the reduced-fat cheese, and roll them up tightly to enclose the filling.

   

4. Spray a 9x13-inch baking dish with nonstick cooking spray. Place the enchiladas seam-side down in the dish, cover with foil, and bake at 350°F (175°C) for 20 minutes or until heated through.

   

5. While baking, whisk together the Greek yogurt and lime juice in a small bowl to make the crema, then serve the warm enchiladas topped with this crema and salsa if desired.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.