Black bean and cottage cheese enchilada skillet
20 min · 29 g protein · 420 cals / serving
All the comfort of a tray of cheese enchiladas, made in one pan in twenty minutes: corn tortilla strips simmered soft in red enchilada sauce with black beans, peppers and corn, then creamy pockets of cottage cheese and melted cheddar on top.
Ingredients
- 1 1/2 tsp canola oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 1 tsp ground cumin
- 1 can (19 oz) enchilada sauce, red, mild or medium
- 2 cans (15 oz each) black beans, drained and rinsed
- 3/4 cup frozen corn
- 5 (6-inch) corn tortilla, cut into strips
- 2 cups cottage cheese (1%)
- 1/2 cup shredded low fat cheddar cheese
- 3 tbsp fresh cilantro, chopped
- 2 green onions, sliced
- 1/2 lime, in wedges
Steps
- Warm the oil in a large, deep frying pan with a lid over medium-high heat. Cook the onion and pepper 4 minutes until softened, then stir in the cumin.
- Add the enchilada sauce, beans, corn and tortilla strips, stir so every strip is coated, and simmer 5 minutes, stirring once or twice, until the tortillas are soft and the sauce has thickened.
- Drop spoonfuls of the cottage cheese over the top, scatter over the cheddar, cover and cook 3 minutes over low heat until the cheese has melted.
- Finish with cilantro and green onion and serve with lime wedges.
Good to know
Is the cottage cheese noticeable?
It melts into soft, creamy pockets that taste much like the filling of a cheese enchilada. If you prefer it smooth, blend it first and swirl it through the sauce in step 3.
Can I make it spicier?
Use medium or hot enchilada sauce, add a diced jalapeño with the pepper, or serve with pickled jalapeños and hot sauce at the table.
Per
- Calories
- 84
- Protein
- (30%)
- 6 g
- Fat
- (18%)
- 2 g
- Carbohydrates
- (53%)
- 12 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 327 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1679 kcal goes into the pot and 2107 g of ingredients comes out as about 2010 g of food: 84 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.