Power Veggie bursting with Lutein and Folate:
What is lutein?
- Helps prevent macular degeneration
of the eyes
- Protects skin from the sun's damaging rays
- Powerful antioxidant
What is folate?
- One of many heart healthy B vitamins
- Helps body produce new cells
- Crucial in a woman's diet -- helps prevent neural tube defects during pregnancy
Time Saver :
Purchase bags of pre-washed and ready-to-use spinach leaves. Toss leaves into your next salad!
Try to incorporate
3-5 servings of vegetables a day into your meal plan --
Spinach is an excellent place to start! 1 serving = 1 cup raw or ½ cup cooked vegetables. Also try: cherry tomatoes or mini carrots!
Spinach and Black Bean Enchiladas
Makes 6 servings
Several quarts of water
8 cups fresh spinach leaves, steamed
Olive oil spray, if needed
15-oz can black beans, drained
½ cup salsa
¼ tsp ground cumin
¼ tsp chili powder
6 6-inch corn or flour tortillas
½ cup non or low-fat sour cream
1½-2 tsp lime juice
4 oz shredded low-fat Monterey Jack cheese
2 Italian plum tomatoes, diced
2 green onions, thinly sliced
1. Bring water to boil in a large pot. Rinse spinach, add to boiling water and cook for 1 minute. Remove with slotted spoon and drain. Press out as much liquid as possible.
2. Preheat oven to 350°F, spray casserole dish with vegetable oil, set aside.
3. In medium bowl, combine spinach, black beans, salsa, cumin, and chili powder.
4. Spoon ¼ of mixture down the middle of one tortilla and roll tortilla around filling. Place tortilla seam down in casserole dish.
5. Repeat with remaining tortillas.
6. Bake enchiladas, uncovered, for 15 minutes.
7. Combine sour cream and lime juice.
8. Remove enchiladas from oven and spread mixture over enchiladas, top with cheese, tomatoes, and green onion.
9. Bake 5 more minutes. Enjoy!
(From: American Heart Association Low-Fat, Low- Cholesterol Cookbook, Second Edition, 1997)
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