Light Cheese and Beans Enchiladas

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  • 2 teaspoons olive oil
  • 1/2 cup onion, chopped
  • 1 (19 ounce) can dark red kidney beans, drained
  • 4 large (burrito-size) flour tortillas
  • 8 tablespoons salsa
  • 2 cups low-fat cottage cheese with chives, divided
  • Green pepper sauce
  • 1/4 cup non-fat sour cream
  • 3 tablespoons cilantro, chopped
  • 3 small scallions, chopped, white parts only


  1. Heat oven to 375 degrees F. Spray a 9-inch square pan with cooking spray, set aside.
  2. In skillet, heat oil and sauté onion until tender. Add beans, cook until warm, 3 to 4 minutes.
  3. Lay tortillas on work surface and spread with 2 tablespoons salsa each. Leave a 1-inch border of tortilla. Spread beans down center of tortilla and cover beans with 1/2 cup cottage cheese. Sprinkle with pepper sauce.
  4. To fold the tortilla, begin by folding one side over the cheese then fold in both ends; finally roll it tight. Place enchiladas in baking dish seam side down.
  5. Bake uncovered for 20 to 25 minutes.
  6. Serve topped with sour cream, cilantro and scallions.

Yield: 4 servings

Source: Walking magazine - April/May 2001