Zesty Vegetable Enchiladas

PREP: 40 minutes BAKE: 15 minutes OVEN: 350°F MAKES 4 servings

11⁄3 cups water

1⁄2 cup brown lentils, rinsed and drained

Nonstick cooking spray

8 7- to 8-inch flour tortillas

1 cup thinly sliced carrots (2 medium)

2 small zucchini and/or yellow summer squash, quartered lengthwise and sliced (2 cups)

1 teaspoon ground cumin

1 8-ounce can tomato sauce

1 cup shredded reduced-fat Monterey Jack cheese (4 ounces)

Dash bottled hot pepper sauce (optional)

1 14.5-ounce can Mexican-style stewed tomatoes, undrained and cut up

Fresh c ilantro sprigs (optional)

1 In a medium saucepan combine the water and lentils. Bring to boiling; reduce heat. Simmer, covered, about 30 minutes or until tender; drain.

2 Meanwhile, preheat oven to 350°F. Coat a 2-quart rectangular baking dish with cooking spray; set aside. Stack and wrap tortillas tightly in foil. Bake about 10 minutes or until warm.

3 Lightly coat a large skillet with cooking spray; heat skillet over medium heat. Add carrots; cook and stir for 2 minutes. Add zucchini and/or yellow squash and cumin; cook and stir for 2 to 3 minutes or until vegetables are crisp-tender. Remove from heat. Stir in cooked lentils, tomato sauce, 3⁄4 cup of the cheese, and, if desired, hot pepper sauce.

4 Divide lentil mixture among warm tortillas; roll up tortillas. Arrange tortilla rolls, seam sides down, in the prepared baking dish. Sprinkle with the remaining 1⁄4 cup cheese. Spoon undrained tomatoes over tortilla rolls.

5 Bake, uncovered, for 15 to 20 minutes or until heated through. If desired, garnish with cilantro.

PER SERVING: 450 cal., 15 g total fat (4 g sat. fat), 20 mg chol., 929 mg sodium, 57 g carb., 11 g fiber, 22 g pro.

Vegan Icon make it vegan

Substitute desired soy cheese for the Monterey Jack cheese.


Cut fat in casseroles by using reduced-fat versions of cream soups, cheeses, sauces, and milk and avoiding high-fat toppers such as potato chips.