Smoky bean and mushroom cornucopias
Nutrition Facts
Serving Size 2 pieces
Calories 212
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 2 g | |
| Total fat | 7 g | |
| Sodium | 373 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 7 g | |
| Protein | 8 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Filled with fiber, this vegetarian lunch or dinner will satisfy, with or without salsa.
Ingredients
(Serves 6)- 1 tablespoon canola oil
- 2 cloves fresh garlic, minced
- 1/2 cup diced yellow onion
- 1/2 cup chopped cremini mushrooms
- 1/4 cup diced bell pepper
- 1 cup spinach, chopped
- 8 ounces cooked black beans, rinsed and drained
- 2 teaspoons chili powder
- 4 ounces fat-free sour cream
- 1 teaspoon liquid smoke
- 1/4 cup hot water (150-175 F)
- 6 whole-wheat tortillas (6 inches in diameter, cut in half)
- 2 teaspoons lime zest (optional garnish)
Directions
Preheat oven to 375 degrees F.
For the stuffing:
In a large saute pan over medium heat, add oil and garlic. Cook the garlic for about 1 minute. Next, add onion and cook until it begins to brown. Add mushrooms and cook for 2 minutes longer. Add peppers and cook for 1 minute. Then add in spinach, beans and chili powder. Stir and remove from heat.
Let cool for 5 minutes and then fold in sour cream and liquid smoke.
To assemble cornucopias:
Lay out tortilla halves on a cutting board and brush the cut edges lightly with hot water. Using your finger, pinch together the 2 corners of each tortilla half and seal the edge to create the cornucopia shell. Place tortilla shells on baking sheet lined with parchment paper.
Fill tortillas with stuffing and bake for 20-25 minutes or until internal temperature reaches 165 F. Serve immediately with your favorite salsa.