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Health Information Library Recipes Smoky bean and mushroom cornucopias

Smoky bean and mushroom cornucopias

Nutrition Facts

Serving Size 2 pieces
Calories 206

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 2 g
Total fat 7 g
Sodium 343 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

This hearty egg dish goes beyond breakfast; try it for lunch or dinner.

Ingredients

(Serves 6)
  • 1 tablespoon canola oil
  • 2 cloves fresh garlic, minced
  • 1/2 cup diced yellow onion
  • 1/2 cup chopped Crimini mushrooms
  • 1/4 cup diced bell pepper
  • 1 cup spinach, chopped
  • 8 ounces 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

Heat oven to 375 degrees F.

Place oil in saute pan and cook the garlic for 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 and remove from heat. Let cool for 5 minutes and then fold in sour cream and liquid smoke.

To assemble: Lay tortillas out on counter and brush the edges lightly with hot water. Using your finger, pinch the two edges together to form seal, thus creating the cornucopia shell. Place rolled tortilla shell 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.

Last Updated: April 29th, 2015