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
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.