Monday, June 17, 2013

Roll it out

As I work to expand my vegetarian recipe repertoire, I still like to look in the cupboards and be able to create a meal with my pantry staples.  This is a great creative skill to have when you don't have time to pick up groceries, are trying to eat more meals at home, or just want to see what you can create from your kitchen supplies. 

I did plan to try enchiladas at some point, since we don't usually have enchilada sauce in the house.  Otherwise, a few items you will almost always find in my kitchen include:

  • frozen berries
  • frozen vegetables (broccoli, beans, peas, etc.)
  • canned tuna
  • quinoa
  • some sort of rice (brown, wild, whole grain basmati)
  • greek yogurt
  • unsalted nuts
  • dried lentils
  • canned black beans and chickpeas
  • canned unsalted tomatoes
  • frozen loaf of bread (or pitas)
  • salsa
  • milk
  • oats
  • apples
  • raisins
  • eggs
  • onions
  • garlic
  • and of course a variety of herbs and spices
Vegetarian proteins are great to get you through the week because they're shelf stable (dried or canned).  What do you make when you don't have time to get to the grocery store?

The recipe I'd like to share with you today is adapted from Betty Crocker's Black Bean Enchiladas.

·  1 tablespoon vegetable oil
·  1/2 cup chopped onion (1 medium)
·  1 teaspoon ground cumin
·  1 can (341ml, 12oz) whole kernel corn, rinsed
·  3/4 cup medium salsa
·  1 can (15 oz) black beans, rinsed and drained
·  1 cup part skim mozzarella cheese, shredded
·  7 (because that's what we had) whole wheat tortillas (8-10 inch)
·  1 can (10 oz) enchilada sauce (we used mild)
·  Chopped avocado, black olives, sour cream and cilantro, if desired 
    *we also added a few chopped chipotle peppers for some heat!

    1. Heat oven to 350°F. Spray 11x7-inch (2-quart) baking dish with cooking spray. In 10-inch skillet, heat oil over medium heat. Add onion and cumin; cook and stir 4 to 5 minutes or until onion is tender. Stir in corn, salsa, beans and 1 cup of the cheese. Remove from heat.
    2. On microwavable plate, stack tortillas and cover with paper towel; microwave on High 30 seconds to 1 minute to soften. Place 1/4-1/3 cup bean mixture along center of each tortilla. Roll up tightly, and place seam sides down in baking dish; spoon remaining bean mixture on top. Pour enchilada sauce over enchiladas, spreading to coat all tortillas. Sprinkle with remaining cheese.
    3.  Bake 25 to 30 minutes or until cheese is melted and sauce is bubbly around edges. Garnish with remaining ingredients.

Plan ahead so you can roll out supper at home when you're in a pinch.

Here's to your health,
Steph Langdon, RD
something nutrishus counselling & coaching