Gout Book.docx

5566 .. BBLLAACCKK BBEEAANN QQUUEESSAADDIILLLLAASS (^)
Beans are packed with both soluble and insoluble fibre, which can help to keep your
digestive system regular, regulate blood sugar, lower cholesterol and protect against
some cancers. Prep time for this recipe is about 10 minutes and cook time is about
30 minutes for a total of 40 minutes providing you with 4 servings.
Ingredients:
2 tsp (10 mL) olive oil
1 chopped onion
1 diced sweet green pepper
1 tbsp (15 mL) chili powder
1/2 tsp (2 mL) ground cumin
1/4 tsp (1 mL) sea salt
1/4 tsp (1 mL) pepper
1 can (19oz) black beans, drained and rinsed
1 cup (250 mL) salsa
1/2 cup (125 mL) corn kernels
4 large flour tortillas
2 cups (500 mL) shredded Cheddar cheese
1/2 cup (125 mL) sour cream, light
1/4 cup (60 mL) diced fresh jalapeño peppers or pickled jalapeño peppers, optional
How to prepare:
 In large nonstick skillet, heat oil over medium heat; cook onion, green pepper, chili
powder, cumin, salt and pepper until softened, about 8 minutes.
 Add black beans, salsa and corn; cook, stirring often, until heated through, about 5
minutes.
 Evenly spoon bean mixture over half of each tortilla; sprinkle with cheese.
 Fold uncovered half over top and press lightly.
 Place on large rimmed baking sheet; bake in 425°F (220°C) oven, turning once, until
golden, 10 to 15 minutes.
 Serve with sour cream, and jalapeno peppers (if using).