Tag Archives: enchilada sauce

Enchilada Sauce

Posted on by

INGREDIENTS:
2 tablespoons whole wheat flour
2 teaspoon unsweetened chocolate
1 tablespoon chili powder
1 tablespoon taco seasoning
1 teaspoon cumin
1 tablespoon minced onion
1 teaspoon marjoram
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper (optional for those who like it hot)
2 cups vegetable broth
1 cup water
1 8 oz. can of tomato sauce

DIRECTIONS:
In a pot combine all the dry ingredients and stir until mixed. Slowly add vegetable broth and stir into a paste. Add the remaining vegetable broth and the water and bring to a boil. Turn the heat down and stir in the can of tomato sauce.

SOURCE: Happy Herbivore by Lindsey Nixon

Potato Enchiladas

Posted on by

INGREDIENTS
4 medium-large firm potatoes, peeled and diced
1 can pinto or black beans, drained and rinsed
1 onion, chopped
1-2 cloves fresh garlic, minced
1 1/3 cup vegetable broth
1-2 jalapenos, seeded and minced
2 tablespoon chili powder
freshly ground pepper
1 1/2 cup fresh spinach, thinly sliced
½ cup grated soy cheddar cheese (optional)
8 fat free flour tortillas
2 ½ cups enchilada sauce

DIRECTIONS
Preheat oven to 350 degrees. Cook potatoes in water to cover until almost tender, about 5 to 7 minutes. Drain and set aside.

Place the onions and garlic in about ¼ cup of the broth in a large non-stick frying pan. Cook, stirring frequently until onion softens slightly. Add jalapenos and another ¼ cup of the broth. Cook for an additional minute. Add potatoes, mix well and continue to cook and stir. Add the remaining broth, the chili powder and several twists of freshly ground pepper. Cook and stir for another minute. Add the spinach and soy cheese. Mix well. Remove from heat and set aside.

Place ½ cup of the enchilada sauce in the bottom of a lightly oiled baking dish. (To lightly oil a baking dish, place a small amount of oil on a paper towel and rub over the bottom of your baking dish.) Note: I omitted the oil altogether, as the enchilada sauce on the bottom of the baking pan was fine.

Take 1 tortilla at a time and spread a line of about ¼ cup of potato mixture down the center of each tortilla. Roll up and place seam side down in the baking dish. Repeat until all filling is used. Pour remaining sauce over the tortillas. Cover and bake for 30 minutes.

Serve with extra enchilada sauce on the side or with some fresh salsa.

SOURCE: The McDougall Newsletter November 2003

Mexican Casserole

Posted on by

Ingredients:Mexican Casserole
1 cup chopped onion
1 zucchini, chopped
2 garlic cloves, minced
1 jalapeño pepper, minced
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground) or 2 potatoes, chopped
16 corn tortillas (mixed and pressed my own)
1 (15-ounce) can pinto beans, rinsed and drained
1 (15-ounce) can kidney beans, rinsed and drained
2 (15-ounce) can black beans, rinsed and drained
1 Tablespoon fresh lime juice
2 cups chopped seeded plum tomato
2 Tablespoons minced fresh cilantro
1 cup (8 ounces) vegan shredded cheddar cheese (optional)
2 Tablespoons chopped green onions
1 can black olives, chopped (optional)
3 cups enchilada sauce

Directions:
Pre-heat the oven to 375 degrees.

Heat skillet over medium heat. Add diced onion, garlic and jalapeño pepper and saute for 5 minutes. Stir in black pepper, cumin, chili powder and fat-free crumbles. Cook until it’s heated thoroughly.

In a 9 x 13 Pyrex pan layer the bottom with enchilada sauce and cover with tortillas. Spoon in the meat-less (or potato) mixture and spread evenly over the tortillas.

Heat your skillet and add the beans and mash, stirring constantly. Stir in the lime juice. Combine the tomato, zucchini and cilantro and stir until mixed. Layer the beans over the meat-less mixture evenly. Top off the casserole with another layer of tortillas and cover with enchilada sauce. Bake for 15 minutes. Remove and let cool, top with green onions and olives (optional).

SERVING SIZE: 12 servings

NUTRITIONAL FACTS:
Calories……….192
Total Fat……..1 g
Cholesterol….0 mg
Sodium…………247 mg
Potassium……383 mg
Total Carbs….40 mg
Protein………….6 g

NOTES:

Source: Cooking Light

Notes: I have also made this as a two layer casserole, with a layer of corn tortillas and enchilada sauce between thee meatless mixture (or potato mixture) and the bean mixture. Either way, it comes out good and filling.

Turkey & Spinach Enchiladas

Posted on by

Ingredients
1 lb. ground turkey
1 onion, chopped
2 Tbsp. olive oil
2 Tbsp. minced garlic
16 oz. package chopped spinach
4 oz. can of pitted, chopped black olives
8 oz. package cream cheese
8-10 corn tortillas
28 oz. can of enchilada sauce (El Pato is what I use)
8 oz. shredded Mexican blend cheese

Directions
In a 12″ skillet heat the olive oil, add the chopped onion until it begins to soften and brown. Turn down the heat and add the minced garlic. Add the ground turkey and cook until browned.

Thaw the chopped spinach. Be sure you squeeze the water out before adding to the skillet. Add the olives and cream cheese. Stir in and melt the cream cheese until you have a consistent mixture.

Pre-heat the oven to 350 degrees. Coat a 9″ x 13″ Pyrex pan with cooking spray. Warm the tortillas and place a spoonful of enchilada, spreading it in the center of the tortilla. Add the turkey mixture and roll up the tortilla.

Once the pan is full cover with the remaining enchilada sauce and sprinkle the shredded cheese on the top. Cover the pan and place in the over for 15-20 minutes or until the cheese is melted and the enchilada sauce is bubbly.

Notes
This has quickly become on of my wife’s favorite dishes. I believe I found the original recipe on a low fat cooking web site. You can substitute any ingredients with low fat ones, for example the cream cheese and cheese. I have also added corn to this recipe for added flavor. Experiment and find out what works well for you.