From the Dr. Oz website:
"As part of Dr. Oz’s Calorie-Cutting Challenge, Trish prepared this bean enchilada recipe that contains almost 300 fewer calories than the traditional dish. The secret comes in ditching fattening wraps in favor of cabbage leaves. As an added bonus, enjoy the low-calorie count and cancer-killing compounds contained in cabbage leaves."
Preheat oven to 350°F. Spray 2 13 x 9-inch baking pans with nonstick spray.
In a large saucepan, add 4 cups of water and bring to boil. Remove core from cabbage and carefully peel off 12 leaves. Remove from heat. Place cabbage leaves into water for 5-10 minutes or until soft. Remove cabbage leaves using tongs and place leaves on paper towels.
Spray a large skillet with nonstick spray. Sauté onions for about 5-6 minutes over medium heat. Add garlic, chili powder, cumin, black beans, and quinoa. Cook for another 2-3 minutes, stirring often. Remove from heat. Add cottage cheese and diced tomatoes and mix until well combined.
Add 1/4 cup of enchilada sauce to bottom of pan and spread evenly. Fill each cabbage leaf with an equal amount of filling, about 1/3 cup each. Fold enchilada and place seam-side down into baking pan. Repeat with all cabbage leaves. Pour remaining enchilada sauce evenly over enchiladas.
Top with shredded cheese. Cover with aluminum foil and bake for 15-20 minutes or until bubbly on top. Serve hot.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (451g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 100 (19%)|
|Amt Per Serving||% DV|
|Total Fat 11.1g||15 %|
|Saturated Fat 4.8g||24 %|
|Monounsaturated Fat 3g|
|Polyunsanturated Fat 2.4g|
|Cholesterol 19.6mg||6 %|
|Sodium 739mg||25 %|
|Potassium 1147.6mg||30 %|
|Total Carbohydrate 81g||24 %|
|Dietary Fiber 19g||76 %|
|Sugars, other 61.9g|
|Protein 28.2g||40 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 530
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