South of the Border Roll Ups

Most kids love Mexican food. Cash in on that tidbit and serve my Canadianized version of an enchilada. These enchiladas are heart healthy and yummy. For all my truly south of the border friends, I apologize for this recipe. But depending on where you live in Canada its hard to find real corn tortillas or for that matter enchilada sauce. Some of the larger grocery stores carry them, but not all.  Sure there is always a trip in the car to a specialty store, but most of us don’t do that. So…with my apologies here is my spin on the enchilada.

3 large roasted red peppers – I used bottled

1 cup (250 mL) light ricotta cheese

1 cup (250 mL) grated light Monterey Jack cheese, 4 oz. (125 g) divided

One – 19 fl oz (540 mL) can black beans, drained and rinsed

1 tbsp (15 mL) chili powder

1 tsp (5 mL) ground cumin

1 cup (250 mL) fresh or frozen corn, thawed

8 – small 100% whole grain whole wheat tortilla shells – they are the soft ones not the hard ones

1 cup (250 mL) deli fresh salsa – mild, medium, or hot


  1. Preheat the oven to 400°F (200°C). Line a 9×13-inch (3.5 L) casserole pan with wet parchment paper.
  2. If using bottled red peppers, drain and then coarsely chop and set aside. If using homemade, just chop.
  3. In a medium bowl, using a large spoon, mix together the ricotta and ¾ cup (175 mL) Monterey Jack cheese. Reserve the extra ¼ cup (60 mL) of the Monterey cheese and set aside, no nibbling.
  4. In a food processor grind the black beans, chili powder, and the cumin together. Don’t puree the mixture. You want some of the beans to remain whole. If you don’t have a food processor – use a potato masher, all you need is a little elbow grease.
  5. If using frozen corn, place in a colander and rinse under cold water, until just thawed. Set aside to drain.
  6. Place one tortilla on the counter. Spread evenly with ¼ cup (60 mL) bean paste, go right to the edges.
  7. Spread evenly with ¼ cup (60 mL) of the cheese mixture, go right to the edges. Sprinkle with one heaping tablespoon of the corn.
  8. Evenly top with one-eighth of the red pepper and roll up like a tight cigar. Place into prepared pan seam side down. Line them up like little soldiers.
  9. Repeat with the rest of the tortillas.
  10. When all of the eight tortillas are in the pan pour the salsa over top, spread out evenly using a spoon, sprinkle with the reserved ¼ cup (60 mL) cheese and then pop the pan into the oven. Bake for 40 minutes.
  11. Here’s the tricky part – you have to let it sit for 10 min. before you cut it up OR it will fall apart.


Makes 8 servings

One South of the Border Roll Up contains: 273 calories, 7.7 g total fat, 3.8 g sat fat, 0 g trans fat, 583 mg sodium, 35.2 g carbs, 7 g fibre, 6 g sugar, 17 g protein





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