• prep: 0 hr
  • cook: 1 hr 25 min
  • total: 1 hr 25 min
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  • servings:
  • Ingredients

    • 2 (8-ounce) cans tomato sauce
    • 3 cups water
    • 4 tablespoons cornstarch
    • 3 tablespoons chili powder
    • 1/2 teaspoon onion powder
    • 1/4 teaspoon garlic powder
    • 12 corn tortillas
    • 4 cups of cooked mashed pinto beans
    • 1 cup chopped green onions
    • 1 1/2 cups frozen corn kernels, thawed
    • 1 (2.25-ounce) can sliced ripe olives, drained
    • 1–2 tablespoons chopped green chilies (optional)
    • Salsa (optional)
    • Tofu sour cream (optional; recipe available at www.drmcdougall.com)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 227 % Daily Value *
    • Total Fat: 2 g 2.35%
    • Saturated Fat: 0 g 0.69%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 907 mg 37.78%
    • Calcium: 86 mg 8.59%
    • Potassium: 230 mg 6.58%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 19.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 42 g %
    • Dietary Fiber: 11 g 43.06%
    • Sugar: 2 g
    • Protein: 10 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 32.32%
    • Vitamin C 13.96%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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