Cabbage and Bean Enchiladas

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Kcal: 450

P: 20

F: 15

C: 65

Fiber: 15

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Green cabbage: 150g (1.5 cups, shredded), Black beans: 120g (3/4 cup, cooked), Corn: 50g (1/4 cup), Bell pepper (red): 50g (1/2 medium, diced), Onion: 50g (1/2 small, diced), Garlic: 6g (2 cloves, minced), Whole wheat tortillas: 90g (3 small), Enchilada sauce: 120g (1/2 cup), Cheese (reduced-fat): 30g (1/4 cup, shredded), Greek yogurt: 30g (2 tbsp), Olive oil: 5ml (1 tsp), Cumin: 2g (1/2 tsp), Chili powder: 2g (1/2 tsp), Paprika: 2g (1/2 tsp), Salt: 2g (1/2 tsp), Black pepper: 1g (1/4 tsp), Fresh cilantro: 5g (1 tbsp, chopped), Avocado: 30g (1/4 medium, sliced, for serving)

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Preheat oven to 375Â°F (190Â°C). 2. Heat 5ml olive oil in a large skillet over medium heat. 3. Add 50g diced onion and cook until translucent, about 3 minutes. 4. Add 6g minced garlic and cook for 30 seconds until fragrant. 5. Add 50g diced bell pepper and cook for 2-3 minutes until slightly softened. 6. Add 150g shredded green cabbage and cook for 3-4 minutes until slightly wilted. 7. Add 120g black beans, 50g corn, 2g cumin, 2g chili powder, 2g paprika, 2g salt, and 1g black pepper. Cook for 2-3 minutes until heated through. 8. Spread 30g (2 tbsp) of enchilada sauce on the bottom of a baking dish. 9. Warm 90g tortillas slightly to make them more pliable. 10. Fill each tortilla with about 1/3 of the cabbage and bean mixture. 11. Roll up the tortillas and place them seam-side down in the baking dish. 12. Pour the remaining enchilada sauce over the enchiladas. 13. Sprinkle with 30g shredded cheese. 14. Bake for 20-25 minutes, until the cheese is melted and the enchiladas are heated through. 15. Serve hot, topped with 30g Greek yogurt, 5g chopped fresh cilantro, and 30g sliced avocado.

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