Known for their creamy sauces and liberal use of cheese, enchiladas are a dinnertime favourite, but often at the expense of a hefty calorie load. We’ve made over this classic Mexican-inspired meal by upping the nutrition ante using a marriage of nutritious ingredients such as beans and avocado so you can enjoy it more often. For a busy weeknight, you can have all the components prepared ahead of time and simply assemble before baking.
2 tsp (10 mL) grapeseed oil or other oil of choice
1 medium yellow onion, chopped
3 garlic cloves, minced, divided
2 cups (500 mL) tomato sauce, preferably salt-free
1 cup (250 mL) reduced-sodium chicken broth
2 tsp (10 mL) minced chipotle chili in adobo sauce, or 1/2 tsp (2 mL) chipotle chili powder
1 Tbsp (15 mL) fresh oregano, or 1 tsp (5 mL) dried oregano
3/4 tsp (4 mL) ground cumin
1/4 tsp (1 mL) black pepper
2 cups (500 mL) shredded cooked chicken
1 cup (250 mL) grated reduced-fat cheddar cheese
1 cup (250 mL) cooked or canned pinto or black beans
3/4 cup (180 mL) frozen organic corn
1 small red bell pepper, diced
10 - 6 in (15 cm) whole wheat or organic corn tortillas, warmed
2 cups (500 mL) baby spinach
1 small ripe avocado
1/2 cup (125 mL) 2% plain Greek yogurt
Juice of 1/2 lime
2 green onions, chopped
1/4 cup (60 mL) chopped cilantro
In medium saucepan, heat oil over medium heat. Add onion and sauté until softened, about 4 minutes. Add 2 garlic cloves and cook for 1 minute. Add tomato sauce, chicken broth, chipotle chili, oregano, cumin, and pepper. Bring to a boil, reduce heat to medium-low and simmer for 20 minutes, or until mixture thickens slightly.
Preheat oven to 375 F (190 C).
Place 1 1/2 cups (350 mL) tomato mixture in large bowl and mix with chicken, cheese, beans, corn, and bell pepper.
Lightly grease 9 x 13 in (23 x 33 cm) baking dish with cover. Line tortilla with spinach and top with 1/3 cup (80 mL) chicken mixture. Roll tortilla tightly and place in baking dish seam side down. Repeat with remaining tortillas, spinach, and chicken mixture. Spread remaining tomato mixture on tortillas and top with any remaining chicken mixture. Cover and bake on middle rack for 20 minutes. Remove from oven and let cool for 5 minutes.
Meanwhile make cream sauce by placing avocado flesh, yogurt, remaining garlic, and lime juice in food processor or blender and blend until smooth.
Uncover enchiladas and garnish with green onion and cilantro. Serve with avocado cream.
Makes 10 enchiladas.
Each enchilada contains: 246 calories; 18 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 30 g total carbohydrates (6 g sugars, 6 g fibre); 116 mg sodium
Iron deficiency can lead to fatigue and poor athletic performance. Spinach is an excellent source of iron and calcium—especially when cooked, as in these tasty Chicken Enchiladas. Raw spinach contains oxalic acid which inhibits mineral absorption; cooking increases mineral bioavailability. Eat raw spinach with vitamin C-rich fruits and vegetables, fish, meat, or poultry to enhance mineral absorption.
source: "Perfect Poultry", alive #372, October 2013
Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish. Fresh or dried If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.
These are the perfect two-bite appetizers. Though the first bite likely won’t “wow” you, the more you chew, the more the salt from the dulse soaks into the avocado and tomato. Wait for it. You can also turn these into breakfast à la avocado toast by substituting a piece of your favourite bread for a slice of baguette. What’s in a name? Theoretically, this should be called a “DLTA” because of the avocado (dulse, lettuce, tomato, and avocado). And if you left out the lettuce, you’d have a “DTA.” A DTA would arguably be a better overall eating experience, since lettuce slightly waters down the rich and creamy result and makes it harder to keep the tomatoes from sliding off the top of the crostini. But the juicy lettuce is actually helpful, since it spreads the salt from the dulse throughout the entire bite, making the “wow” moment come sooner. Besides, neither DLTA nor DTA is as fun an acronym as DLT.
This triple-threat recipe is made with (up to) three types of seaweed. Wakame is essential for the pesto, but kombu boosts the umami punch of sautéed garlic and cherry tomatoes, while kelp noodles are a low-carb substitute for flour-based noodles. Because kelp noodles can be hard to find (you’ll likely need to order them online), feel free to use your favourite boxed linguine, zucchini noodles, shirataki konjac, tofu, or yam noodles instead. You can also leave out the vongole (clams) to keep the recipe plant-based, or use mussels, which are usually more affordable than clams. Both clams and mussels are generally sustainable, as, like seaweed, they’re farmed without feed or antibiotics, unlike many farmed fish operations. Double-duty pesto Make a double batch of seaweed pesto, and enjoy it with eggs, scrambled tofu, or toast.
Spicy popcorn? You bet. This Japanese seven-spice blend combines salty and spicy notes for a healthy snack. If you don’t make your own togarashi, check the container before adding it to your popcorn to make sure it doesn’t contain salt. For an even simpler recipe, skip the togarashi and just grind a few pieces of nori and a pinch of salt in a blender or spice grinder to sprinkle on your popcorn instead. If you’re fresh out of nori, you can always grind wakame, arame, or dulse instead, leaving out the pinch of salt for dulse or any seaweed you taste and find already salty. Shichimi togarashi This customizable spice blend generally features sansho pepper, a.k.a. Japanese prickly ash, a green peppercorn with a citrusy taste, along with seaweed flakes, chili pepper, and dried citrus peel—often yuzu or mandarin orange. If you can’t find sansho, look for Sichuan peppercorn, which has a slightly stronger mouth-tingling effect. You can buy dried orange, mandarin, or tangerine peel. Or you can dehydrate your own, in which case you might as well dehydrate a 1/8 in (3 mm) thick piece of fresh ginger along with the peel. If you can’t handle a lot of chili pepper heat, reduce the pepper to your taste.