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Pumpkin, Bean, and Chicken Enchiladas

Pumpkin, Bean, and Chicken Enchiladas

The Bergen County Farmers Market is open at One Bergen County Plaza, Hackensack, on Wednesdays this summer from 11:00 a.m. to 2:00 p.m

Enchiladas
Ingredients: 
  • 2 teaspoons olive oil
  • 1/2 cup chopped onion (1 medium)
  • 1 fresh jalapeno chile pepper, seeded and finely chopped*
  • 1 15 - ounce can pumpkin or 15 ounces of fresh cut, cooked and mashed pumpkin
  • 1 1/2-1 3/4 cups water
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 cup no-salt-added red kidney beans, rinsed and drained
  • 1 1/2 cups shredded cooked chicken breast
  • 1/2 cup shredded part-skim mozzarella cheese (2 ounces)
  • 8  6 - inches white corn tortillas, softened**
  • Pico de gallo or salsa (optional)
  • Lime wedges (optional)

Preparation:  
  1. Preheat oven to 400 degrees F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray; set aside. In a medium saucepan, heat oil over medium-high heat. Add onion and chile pepper; cook and stir about 5 minutes or until onion is tender. Stir in pumpkin, 1-1/2 cups of the water, the chili powder, cumin, and 1/2 teaspoon salt. Cook and stir until heated through. If necessary, stir in enough of the remaining 1/4 cup water to reach desired consistency. 
  2. In a large bowl, slightly mash beans. Stir in half of the pumpkin mixture, the cooked chicken, and 1/4 cup of the cheese. 
  3. Spoon a generous 1/3 cup of the bean mixture onto each tortilla. Roll up tortillas; place, seam sides down, in the prepared baking dish. Pour the remaining pumpkin mixture over tortilla roll-ups. 
  4. Bake, covered, for 15 minutes. Sprinkle with the remaining 1/4 cup cheese. Bake, uncovered, about 10 minutes more or until heated through. If desired, serve with pico de gallo and/or lime wedges. 



Tips & Notes:  
** To soften tortillas, place tortillas between paper towels. Microwave on 100 percent power (high) for 30 to 40 seconds.* Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Makes: 4 servings

Per serving: 357 cal., 8 g total fat (3 g sat. fat), 54 mg chol., 465 mg sodium, 44 g carb. (12 g fiber, 5 g sugars), 28 g pro. 


Adapted from Diabetic Living