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Three Bean and Poblano Enchilada Bake

Another easy recipe coming at you this week that can serve a crowd! This Enchilada bake is vegetarian and could easily be made vegan if you opt for dairy-free shredded cheese or skip the cheese altogether. Per serving, this dish provides you 20 grams of protein and 15 grams of fiber.


When you're making something that has a lot of canned goods, make sure your opting for the low-sodium or salt-free options, as this dish could easily add up to over 1500mg sodium per serving if you're not careful. Too much sodium can lead to high blood pressure and water retention, especially for someone with previously diagnosed heart problems. As I said in my last post, if you don't have the option of low-sodium canned veggies, make sure to rinse them--I even rinse my low-sodium options--to rinse off additional salt that was added in the canning process. You also won't need to add any additional salt to this recipe. In general, avoiding table salt can help to cut down your daily sodium intake, instead I reserve salt for baking when it's needed.


Lastly, if you don't have poblano peppers at you grocery store you can use bell peppers, but if you have a choice the poblanos add a bit more depth to the dish. If you like your food spicy, go ahead and choose a medium or hot enchilada sauce or toss in a bit of cayenne. I like to top mine off with Tabasco. I like to use corn tortillas for something like this to add a serving of whole grains and fiber, but flour tortillas work just as well--just be careful to watch the sodium on your tortillas.


This recipe also works wonderfully for meal prep, as it's a well-rounded dish with carbs, fat and protein to help keep you going during the work week. What more could you ask for? Give it a try and enjoy!


Three Bean and Poblano Enchilada Bake



Prep Time: 20 minutes

Cook Time: 20 minutes

Total Time: 40 minutes

6 Servings

Ingredients

  • 1, 15-oz can low-sodium black beans

  • 1, 15-oz can low-sodium pinto beans

  • 1, 15-oz can low-sodium kidney beans

  • 2, 15-oz cans enchilada sauce

  • 1 1/2 cups shredded Mexican cheese

  • 18 street taco corn tortillas

  • 2 poblano peppers

  • 1/2 red onion

  • 1 tbsp minced garlic

  • 1 tbsp olive oil

  • 2 tsp cumin

  • 1 tsp chili powder

  • 1/2-1 tsp cayenne pepper (optional)

  • 2 limes, juiced

Instructions

  1. Preheat oven to 350F.

  2. Rinse and drain your beans and dice the onion and peppers.

  3. Heat the olive oil over medium-high heat, add in the onion and peppers. Cook for 5-6 minutes, until the onions are translucent and the peppers are tender.

  4. Add in the garlic, spices and 1/4 cup water, cooking for an additional 3-4 minutes until the water cooks off.

  5. Add in the beans and lime juice and stir to combine.

  6. Pour 1 can of enchilada sauce into the bottom of a 9x13 inch baking dish. Place 6 tortillas into the sauce.

  7. Layer as follows: 1/2 bean mixture, 1/2 cup cheese, 6 tortillas, 1/2 bean mixture, 1/2 cup cheese, 6 tortillas.

  8. Pour the remaining can of enchilada sauce across the final layer of tortillas and top with the remaining cheese.

  9. Bake for 15 minutes, until cheese is melted.

  10. Enjoy!

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