Home ยป Meatless Monday: Black Bean-Roasted Zucchini-Goat Cheese Enchiladas + Weekly Menu

Meatless Monday: Black Bean-Roasted Zucchini-Goat Cheese Enchiladas + Weekly Menu


A lot of people I know are trying to lose weight. Yes, even before tomorrow rolls around.

Me? I’m always trying to lose weight. It’s my forever project. Why must food taste sooo good? Why must there be so few hours to squeeze in workouts?

I try to help with the former…the later you and I must continue to battle.


I asked you yesterday on Facebook, “What do you want to see more of around the web in 2013? Vegetarian? Vegan? Gluten-free? Low-calorie? Paleo? Dairy-free? Curious minds want to know!”

This time of year, it’s all about low-calorie recipes as weight loss is at the forefront of so many minds. I was happy to see so many requests for vegetarian and vegan recipes and shocked to see not-so-many gluten-free requests. Have people caught on that a “gluten-free diet” is not meant for weight loss, but rather a gluten intolerance? Finally.

(Celiac-ers – xoxo.)


A lot of health professionals give the eye roll to the new years resolutions and all the high hopes for the coming year. Not I. I roll my eyes at a lot, but making strides towards healthy changes is never anything to discredit. Ever.

Losing weight is the #1 most popular resolution not only because so many people need to lose weight, but because losing weight is HARD. I was talking to my best friend yesterday about weight loss and we were talking specifically about how to find out calories in recipes. While it’s very simple to consult food labels individually, it takes a lot of time to add up a recipe’s worth, never mind the food items that don’t have food labels!

Sit back and let me do the calculating for you. If you keep cooking, I’ll keep calculating, okay? 😉



Black Bean-Roasted Zucchini-Goat Cheese Enchiladas filling adapted from Sprouted Kitchen; sauce from America’s Test Kitchen’s Healthy Family Cookbook, as seen on The Way the Cookie Crumbles

3 large zucchini, cut into ¼-inch dice
1 small onion, coarsely chopped
1 Tbsp extra virgin olive oil + more to brush tortillas
zest from 1 lemon
1/2 tsp kosher salt
1 (15-oz) can black beans, drained and rinsed
6 oz goat cheese, divided
12 corn tortillas

1 tsp canola oil
½ small onion, finely chopped
2 cloves garlic, minced
1½ Tbsp chili powder
½ Tbsp ground cumin
1 tsp sugar
¼ cup water
1 (8-oz) can tomato sauce
black pepper, to taste

For serving:
½ cup cilantro, chopped
4 lime wedges


Preheat oven to 450 F. On a large rimmed baking sheet, combine the zucchini, onion, oil, lemon zest, and salt; toss to coat. Roast, stirring occasionally, until the zucchini is softened, about 30 minutes. Transfer to a large bowl; stir in the black beans and 5 ounces of goat cheese.

Meanwhile , heat canola oil in a medium saucepan over medium heat. Add the onion and cook until translucent and slightly browned around the edges, stirring occasionally, about 8 minutes. Add the garlic, chili powder, cumin, and sugar; cook, stirring constantly, until fragrant, about 1 minute. Add the water and tomato sauce. Increase the heat to medium-high, bring to a simmer, then reduce the heat to medium-low. Maintain a low simmer until slightly thickened, 5 to 10 minutes, stirring occasionally.

Reduce the oven temperature to 350 F.

To soften the tortillas, brush or spray them with a light layer of oil by way of an oil mister. Arrange 6 tortillas in a single layer on a baking sheet; transfer to the oven and cook for about 3 minutes; flip the tortillas and continue baking for 2 more minutes, until the tortillas are pliable. Repeat with the remaining tortillas.

Spread a thin layer of sauce over the bottom of a 9-by-13-inch baking dish. Divide the filling evenly between the 12 tortillas. Roll the tortillas over the filling, arranging the filled tortillas seam-side down in the baking dish. Cover the rolled tortillas with the remaining enchilada sauce. Sprinkle the remaining 1 ounce of goat cheese over the top of the sauce.

Bake uncovered for 25-30 minutes, until the enchiladas are evenly heated. Let set for 2-3 minutes before serving with cilantro and lime.

Yield: 6 servings (2 enchiladas each)

Nutrition Information (per serving): 318 calories; 11.5 g. fat; 15 mg. cholesterol; 603 mg. sodium; 44.7 g. carbohydrate; 10.2 g. fiber; 13.2 g. protein

Result: It amazes me how far a bit of goat cheese goes. These were creamy and the texture was great. While Mr. Prevention stated that he would’ve liked these more with chicken added in, I loved them! These take a bit of time, but doable for a weeknight. You can also prep the sauce and/or filling ahead of time for a quick meal. Using store-bought enchilada sauce would also abbreviate the prep, but they wouldn’t be nearly as good 😉 Enjoy!


Weekly Menu: December 30th – January 3rd

Let me guess, a lot of you aren’t working today? JEALOUS. I want to make more crafty things like I did yesterday! So fun!

Happy Last Day of 2012!

Be well,


Share With Your Friends!


  1. Erica @ EricaDHouse.com
    December 31, 2012 / 7:35 am

    I was just craving Mexican food yesterday and this looks fabulous!

  2. The Candid RD
    December 31, 2012 / 7:55 am

    Yep, I’ve already got my January consult schedule starting to get filled ๐Ÿ™‚ I love it. I love to help people lose weight, and get healthier, but you’re right, it’s hard work. People who aren’t willing to put in the time aren’t going to succeed!
    Have a wonderful new year, Nicole. What a year this has been for you!!!

  3. Katie
    December 31, 2012 / 9:00 am

    FYI the Green Curry Fritters on your menu are amazing. Even my skeptical husband loved them. Love vegetarian meals so I’d be really excited to see more. Happy New Year!

  4. Liz @ The Lemon Bowl
    December 31, 2012 / 9:00 am

    These look incredible!! Happy New Year Nicole!

  5. michele
    December 31, 2012 / 12:12 pm

    This is exactly why I love your blog so much………the nutritional info. Trying to calculate an entire recipe’s nutritional value, let alone an entire MEAL’s worth…….is just one more excuse NOT to do it. Weight loss is my forever project too……..and I often wonder how come I only make these healthy “resolutions” in January? Why do I never resolve to be healthier in, say, August?? Why do I make an excuse to wait until the end of the year to start fresh? This is something I’ll have to work on.

    These enchiladas look so delicious……..and I’ve been seriously craving latin food, so they will quickly make it on my meal planner! Have a happy, fun and safe New Years, Nicole!

  6. dixya @ food, pleasure, and health
    December 31, 2012 / 2:25 pm

    First of all Happy New Year Nicole. Your blog is nothing but a joy to read and get inspiration esp. for past few post its been vegetarian and its an area I struggle alot. This enchilada is another example why I should continue my meatless monday ๐Ÿ™‚ I am so with you on weight loss and resolution, its pretty challenging but the goal is never to stop but continue trying and stay focused on the goal.

  7. Kaylee
    December 31, 2012 / 11:45 pm

    Im just curious. . . Meat is protein, which is very important in one’s diet to lose weight and feel full, base eating vegetables, sugar or carbs. . . I know protein and veggies go hand in hand, but why cut out all the protein? Do beans have just as much protein as chicken? Chicken is a staple in my household as well as beans, so like I said, I’m curious but really want to know what is best for my family.

    • Nicole, RD
      January 1, 2013 / 7:54 pm

      Beans do contain a lot of protein. Personally, I reduce the meat in my diet for financial and ethical reasons. Statistically, Americans eat too much meat and not enough fruits, vegetables, legumes, etc…and so I like finding recipes like this that include some of those foods while still containing a filling and appropriate amount of protein. I hope that helps!

  8. John
    January 1, 2013 / 1:56 pm

    Looks good Nicole. I just had enchiladas Christmas eve. My dad made them with chicken, steak and shrimp. Definitely not meatless but so good I took the left overs home with me they were that good. I may try and stalk your blog again in 2013 ๐Ÿ™‚

  9. Heather
    January 4, 2013 / 4:28 pm

    Made this for dinner tonight. SOO TASTY! Better than a lot of the less healthy enchilada recipes. Like Mr. Prevention, my boyfriend loved them but said “you should put the rest of the goat in along with the goat cheese”….. right.

    • Nicole, RD
      January 5, 2013 / 11:52 am

      Hahaha, soooo typical ๐Ÿ™‚ I’m so glad you enjoyed them!

  10. Kimberly
    January 6, 2013 / 11:10 pm

    I ran across this recipe on Pinterest and was immediately intrigued. I made it this afternoon to have as my lunch for the week, and I did add some chicken breast to the mix. This is AMAZING!!! Seriously! I nearly licked the bowl the filling was mixed in, and I love, love, LOVE the enchilada sauce! I can’t wait for lunch tomorrow when I can enjoy a filling, healthy meal while my coworkers are eating salads to lose weight. Quite a few of us are participating in an 8 week weight loss challenge, and I plan to win while eating delicious meals like this that are making them jealous ๐Ÿ˜€

    • Nicole, RD
      January 7, 2013 / 6:47 am

      Hi Kimberly! I did the SAME thing with the filling. I could’ve just had that for dinner and been happy ๐Ÿ™‚ I love your comment about the weight loss and salads. Isn’t it a shame the salads will die hard just like the healthy eating? You have to love what you eat to get up and do it all again tomorrow – right on! ๐Ÿ™‚

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  13. Braelin
    January 13, 2013 / 7:07 pm

    I’m a new follower and this is in the oven right now. The filling was amazing, so I can only imagine that the final meal will be too. The lemon zest in the filling really made it special. I’m a vegetarian, so I appreciate that your recipe doesn’t have chicken (would be easy to just omit it, but I probably wouldn’t have found the recipe if that was the case). I *think* that I found you via The Kitchn. Thanks for sharing your talents with us!

    • Nicole, RD
      January 13, 2013 / 9:56 pm

      1) I love your name! 2) I’m so glad you loved these. The filling was phenomenal! I hope you find more vegetarian meals you love! I’m not strictly veg, but I eat meat-free a lot! ๐Ÿ™‚ Thanks for reading and your sweet note!

  14. connie
    February 14, 2013 / 9:16 pm

    I need to serve a gluten-free, vegetarian meal for a gals dinner I’m hosting…is this dish gluten-free? Looks delish, thanks!

    • Nicole, RD
      February 14, 2013 / 10:27 pm

      Connie, this is gluten-free, yes.

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  17. Danielle | Krafted Koch
    July 15, 2014 / 8:01 am

    These look fantastic! Love the use of goat cheese with enchiladas!

  18. Lindsay @ The Live-In Kitchen
    July 15, 2014 / 9:17 am

    This looks like such a fun twist on enchiladas! Pinned and definitely trying!

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