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
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
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“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.