What's This?
Serving size 8
Prep Time
Total Time


2 tsp canola oil½ cup minced white onion1 clove garlic, minced½ cup mild-to-medium-hot red New Mexican chili powder2 cup vegetable broth or reduced-sodium chicken broth1 cup pinto beans, rinsed and mashed, or nonfat refried beans½ tsp dried oregano, preferably Mexican½ tsp salt


  1. To prepare sauce: Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion; cook, stirring, until it begins to soften, about 1 minute. Stir in garlic and continue cooking until the onion is translucent and soft, about 2 minutes more. Stir in chile powder. Add broth, water, oregano and salt. Bring to a boil. Reduce heat to a simmer and cook until thickened and reduced by about one-third, about 20 minutes. (The sauce should be thick enough to coat a spoon lightly.)


15 oz pinto beans, rinsed and mashed, or nonfat refried beans
2 Tbsp low-fat plain yogurt
12 6-inch corn tortillas, blue corn if available
2 cup shredded sharp cheddar cheese (8 ounces), divided
¼ cup minced white onion, plus more for garnish


  1. To prepare enchiladas: Preheat oven to 400°F. Coat a 7-by-11-inch (or similar-size 2-quart) baking dish with cooking spray.
  2. Combine beans and yogurt in a small bowl.
  3. Spread about 1/4 cup of the sauce in the baking dish. Arrange 4 tortillas in the dish, overlapping them to cover the bottom. Top with half the bean mixture, using the back of a spoon to spread it thin. Scatter 2/3 cup cheese and 2 tablespoons onion on top of the beans. Top with one-third of the remaining sauce, 4 tortillas, the remaining bean mixture, 2/3 cup cheese and the remaining 2 tablespoons onion. Spread half of the remaining sauce on top and cover with the remaining 4 tortillas. Top with the remaining sauce and the remaining 2/3 cup cheese.
  4. Bake the enchiladas until hot and bubbling, 15 to 20 minutes. Let stand for 5 minutes before serving. Serve with additional minced onion, if desired.

To Make Ahead: Cover and refrigerate the sauce (Step 1) for up to 3 days.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 8 Total

  • Calories 305 22%
  • Calories from fat 126 10%
  • Total Fat 14gm 25%
  • Sodium 606mg 28%
  • Total Carbohydrates 35gm
  • Fiber 7gm
  • Protein 12gm
  • Cholesterol 30mg 12%

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Gluten Free, Healthy, High Fiber, Low Cholesterol, Vegetarian, Cheese, Vegetable, Bean & Legume, Southwestern, Easy, Baking, Father's Day, Super Bowl, Birthday

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