Ingredients
Avocado Sour Cream:
- 2 avocadoes, diced
- ½ cup (125 mL) sour cream
- ½ tsp (2 mL) grated lime zest
- 1 tbsp (15 mL) lime juice
- Salt to taste
Egg Enchiladas:
- 2 tbsp (30 mL) canola oil, divided
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 small jalapeno pepper, seeded and diced
- 1 tbsp (15 mL) chili powder
- 1 tsp (5 mL) ground cumin
- 1 cup (250 mL) salsa
- 1 can (14 oz/540 mL) black beans, drained and rinsed
- ¼ cup (60 mL) chopped fresh cilantro
- 6 large eggs, lightly beaten
- ½ tsp (2 mL) each salt and pepper
- 8 small flour or corn tortillas
- 1 cup (250 mL) shredded cheddar cheese
Preparation
Preheat oven to 425°F (220°C). Line a casserole dish with parchment paper; set aside.
Avocado Sour Cream: Place avocadoes in bowl and stir in sour cream, lime zest and lime juice. Season to taste with salt. Cover and refrigerate until ready to serve.
In a large non-stick skillet, heat 1 tbsp (15 mL) of the oil over medium heat and cook, onion, garlic, jalapeno, chili powder and cumin for about 3 minutes or until softened. Stir in salsa and black beans; heat through. Stir in cilantro and set aside.
In another non-stick skillet, heat remaining oil over medium heat and pour in eggs, salt and pepper. Cook, stirring for about 3 minutes or until large curds form. Gently stir into salsa mixture.
Divide mixture among tortillas and sprinkle with cheese. Roll up and place in prepared dish. Bake for about 10 minutes or until golden. Serve with Avocado Sour Cream.
Nutritional Information
-
530
-
29g
-
8g
-
215mg
-
1040mg
-
13g
-
900mg
-
49g
-
3g
-
26%DV
-
17%DV
-
16%DV
-
0µg
-
≥50µg
-
250mg
-
22g
-
≥80mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
