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Recipe: Bean Enchiladas

January 11, 2013 - Weight Management
BeanEnchilladasWEBBean EnchiladasServes 4

432 calories

25 grams protein, 68 grams carbs, Fat 7.6g

Prep time: 5 mins
Cooking time: 25 mins

Ingredients
50ml LighterLife Savoury Stock
1 onion, chopped
2 carrots, grated
2 cloves garlic, crushed
2 tins mixed beans, drained
2 tins chopped tomatoes
4tsp Cajun spice
8 small wholemeal tortillas
150ml 0% fat natural yoghurt
50g half-fat Cheddar cheese, finely grated
4 spring onions, sliced

Put the stock, onion, carrots and garlic in a large saucepan and cover, then gently simmer for 3-4 minutes. Add the beans and tomatoes and stir in the cajun seasoning. Bring to a simmer and season to taste. Cook for 15 minutes until most of the liquid has evaporated from the chilli mixture.

Heat the grill until hot. Lay a tortilla on a board, spoon some chilli into the centre and roll it up, tucking the ends in as you go. Repeat with the remaining tortillas and line them up in a large pven-proof dish. Tip the remaining chilli over the top.

Mix the yoghurt, cheese and spring onions, and spoon over the top. Place under the heated grill for 5-8 minutes until topping starts to brown.

Top Tip: If the beans dry out a little while you’re cooking your steaks just stir in more LighterLife Savoury Stock.

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