Guest guest Posted January 26, 2001 Report Share Posted January 26, 2001 I came up with lots & lots of enchilada recipes, then I slowly eliminated them until I was down to these 7: Lentil Enchiladas with Corn and Tomato Salsa Low-Fat Vegetable Enchiladas Low Fat Spinach Enchiladas Spicy Tofu, Cheese, and Green Chile Enchiladas Spinach Enchiladas (Low Fat) Tofu South of the Border Enchiladas Vegetable Enchiladas * Exported from MasterCook * Lentil Enchiladas with Corn and Tomato Salsa Recipe By :Jeff Tetric, winner, 1999 Lentil Festival Serving Size : 4 Preparation Time :0:00 Categories : Beans & Legumes Sandwiches Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- LENTIL ENCHILADAS: 1/2 cup brown lentils -- cleaned and rinsed 1 cup vegetable broth 1/3 cup finely chopped red onion 2 tablespoons red wine vinegar 1/4 teaspoon ground cumin salt and pepper -- to taste 3/4 cup cubed avocado 4 regular-size corn tortillas -- warmed 1/2 cup shredded sharp cheddar cheese SALSA: 1 1/2 cups chopped tomatoes 3/4 cup frozen corn -- thawed and drained 2 tablespoons chopped cilantro 2 cloves garlic -- finely minced 1 teaspoon fresh lime juice salt and pepper -- to taste chopped jalapeno pepper -- to taste Preheat oven to 375F. Place lentils and broth in a large saucepan, and bring to a boil. Immediately reduce heat to a simmer. Cover and cook until lentils are tender and liquid is absorbed, about 30 minutes. Meanwhile, place salsa ingredients in a medium-size bowl, stir to combine, and set aside. Once lentils finish cooking, drain immediately and add rest of filling ingredients. Lightly oil an 8- x 8- x 2-inch baking dish. Fill each tortilla with 1/2 cup lentil mixture, wrap, and place seam side down in baking dish. Sprinkle with cheese, and bake until cheese melts, about 10 minutes. Serve with salsa. Per serving: Calories 397 (28% from fat), Fat 13 g, Fiber 11g Source: " HEALTH April 2000 " S(Collection of): " USA Dry Pea and Lentil Council " Start to Finish Time: " 0:45 " - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 397 Calories; 13g Fat (28.3% calories from fat); 20g Protein; 55g Carbohydrate; 11g Dietary Fiber; 15mg Cholesterol; 465mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates. NOTES : Inspired by the winning recipe from the lentil cook-off in Pullman, Washington, these enchiladas make an interesting dinner. Lentils couldn't be easier to cook, they're not as heavy as the traditional black beans, and they deliver more of a nutrient punch. -- Peter Jaret Nutr. Assoc. : 0 903920 20117 4712 0 0 0 0 1666 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Low-Fat Vegetable Enchiladas Recipe By :Vegetarian Times Magazine, May 1996, page 32 Serving Size : 8 Preparation Time :0:00 Categories : 30 Minutes Beans And Legumes Main Dishes, Vegetarian Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup vegetable broth or white wine 1 cup diced canned mild green chilies 1 cup chopped onion 4 1/2 cups frozen vegetable mix -- (such as pearl onions and red bell peppers and corn) 2 teaspoons ground coriander seed 1 teaspoon ground cumin 15 ounces canned Mexican-style stewed tomatoes OR 15-oz. jar plain spaghetti sauce 1/2 teaspoon freshly ground black pepper 1/2 teaspoon salt -- or to taste 1 cup grated fat-free cheddar cheese -- (optional) 2 cups grated low-fat farmer OR crumbled firm light tofu 2 cups bottled mild salsa 8 white or yellow corn tortillas -- (see note) 1 cup low-fat or nonfat sour cream OR plain low-fat yogurt 1/3 cup chopped fresh cilantro Preheat oven to 400 degrees. Lightly oil a large casserole dish. In 10-inch skillet over medium-high heat, heat broth or wine to boiling. Add chilies, vegetables, coriander and cumin. Cook, stirring until vegetables are tender, about 2 minutes. Remove from heat. Stir in tomatoes or spaghetti sauce, pepper, salt, and cheeses or tofu. Place 1 cup salsa in bottom of baking dish. Dip each tortilla in remaining salsa to coat both sides: place 1/8 of filling into each tortilla and roll. Place enchiladas seam-side down in baking dish; cover with remaining salsa. Bake until hot and bubbly, about 15 minutes. Top with sour cream and cilantro. Makes 8 servings of 1 enchilada with rice and beans side dish. NOTE: Depending on the brand, corn tortillas may sometimes crack when rolled. If you need to soften them for rolling, wrap tortillas in plastic wrap and microwave on high 1 minute. Tortillas also can be heated on an unoiled griddle or in an unoiled fry pan until pliable. Or, try holding the tortillas under running water until wet, then proceed with recipe. VARIATION: To cook enchiladas in a microwave, cover baking dish with plastic wrap. Microwave on high power 5 minutes. Remove plastic wrap. Broil enchiladas under preheated broiler until bubbly and brown, 2 to 3 minutes. PER ENCHILADA: 240 CALORIES; 14 G PROTEIN; 5 G TOTAL FAT; 36 G CARBOHYDRATE; 15 MG CHOLESTEROL; 1,105 MG SODIUM; 7 G FIBER - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 9 Calories; trace Fat (8.3% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 135mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Low Fat Spinach Enchiladas Recipe By :Prevention's Quick and Healthy Cookbook (p 214) Serving Size : 4 Preparation Time :0:00 Categories : Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups vegetable broth 1 cup green chiles -- canned , diced 2 tomatoes -- peeled and diced 2 tablespoons chopped onions -- finely chopped 2 cloves garlic -- minced 2 tablespoons cornstarch 2 tablespoons water 1 1/4 pounds fresh spinach -- coarsely chopped 8 corn tortillas In a 2 quart saucepan, combine the first 5 ingredients. Bring to a boil. Simmer over medium heat for 15 minutes. In a cup, combine the cornstarch and water. Add to the pan. Cook stirring, until thickened. Remove from heat. While the sauce is cooking, steam the spinach for 5 minutes, or until wilted. Divide the spinach among the tortillas and roll to enclose it. Coat a 9x13 baking dish with non-stick cooking spray. Add the enchiladas in a single layer. Top with the tomato mixture . Bake at 400F for 10 minutes MC Formatted by: " Nancy Berry " <nlberry - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 271 Calories; 4g Fat (12.2% calories from fat); 11g Protein; 52g Carbohydrate; 9g Dietary Fiber; 1mg Cholesterol; 1015mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fat. NOTES : Per serving: 184.1 cal, 1.9g (7.7%) fat, 6.5g fibre, 428mg sodium Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Spicy Tofu, Cheese, and Green Chile Enchiladas Recipe By :Cooking Light website, Jan. 1999 Serving Size : 3 Preparation Time :0:00 Categories : Main Dishes Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 teaspoon olive oil 1 cup chopped onion 4 garlic cloves -- minced 1/2 cup dry red wine or 2 tablespoons balsamic vinegar 1 tablespoon sugar 1 tablespoon chopped fresh or 1 teaspoon dried basil 1 teaspoon crushed red pepper 2 tablespoons tomato paste 1 tablespoon lemon juice 1/2 teaspoon dried italian seasoning 1/4 teaspoon black pepper 2 14.5 oz cans diced tomatoes -- undrained 2 tablespoons chopped fresh parsley Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saut, 5 minutes. Stir in wine and next 8 ingredients (wine through tomatoes); bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley. Yield: 3 cups (serving size: 1 cup). CALORIES 133 (17% from fat); FAT 2.5g (sat 0.4g, mono 1.3g, poly 0.5g); PROTEIN 4.4g; CARB 26.7g; FIBER 4.2g; CHOL 0mg; IRON 3mg; SODIUM 468mg; CALC 112mg - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 154 Calories; 3g Fat (16.2% calories from fat); 4g Protein; 26g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 140mg Sodium. Exchanges: 0 Grain(Starch); 4 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates. Nutr. Assoc. : 0 0 0 3177 0 20028 0 0 0 0 0 0 0 * Exported from MasterCook * Spinach Enchiladas (Low Fat) Recipe By : Prevention's Quick and Healthy Cookbook (p 214) Serving Size : 4 Preparation Time :0:00 Categories : Casseroles Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 cups vegetable stock 1 cup diced canned green chiles 2 tomatoes -- peeled & diced 2 tablespoons finely chopped onions 2 cloves garlic -- minced 2 tablespoons cornstarch 2 tablespoons water 1 1/4 pounds fresh spinach -- coarsely chopped 8 corn tortillas In a 2 quart saucepan, combine the first 5 ingredients. Bring to a boil. Simmer over medium heat for 15 minutes. In a cup, combine the cornstarch and water. Add to the pan. Cook stirring, until thickened. Remove from heat. While the sauce is cooking, steam the spinach for 5 minutes, or until wilted. Divide the spinach among the tortillas and roll to enclose it. Coat a 9x13 baking dish with non-stick cooking spray. Add the enchiladas in a single layer. Top with the tomato mixture. Bake at 400F for 10 minutes Per serving (2 enchiladas). - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 272 Calories; 4g Fat (12.1% calories from fat); 11g Protein; 52g Carbohydrate; 9g Dietary Fiber; 1mg Cholesterol; 1079mg Sodium. Exchanges: 2 1/2 Grain(Starch); 2 1/2 Vegetable; 1/2 Fat. Nutr. Assoc. : 0 901657 0 0 0 0 0 0 0 * Exported from MasterCook * Tofu South Of The Border Enchiladas Recipe By :Jane Morimoto, Seattle, WA Serving Size : 8 Preparation Time :0:00 Categories : Consumer Recipes Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 8 eight-inch whole-wheat tortillas 1/2 cup chopped onions 3/4 cup chopped green bell pepper 1 4-oz can chopped green chiles -- mild 1 clove garlic -- minced 1/2 teaspoon cumin seed 1 teaspoon dried leaf cilantro 12 ounces firm silken tofu -- drained and mashed 2 cups diced tomato -- drained 2 cups thick tomato salsa 1/2 cup lowfat cheddar cheese -- shredded Preheat oven to 350 degrees F. Lightly spray a 9x13 inch baking pan with no-stick vegetable (soybean) spray. In bowl, combine all ingredients except tortillas, tomato salsa and cheese. Place 1/2 cup of mixture in center of each tortilla and roll. Place in baking dish, seam side down. Pour salsa over enchiladas. Sprinkle with shredded cheese. Cover pan with aluminum foil and bake for 25-30 minutes. Nutritional Analysis Per Serving: Calories 199 Fat 7 g Cholesterol 4 mg Sodium 409 mg Source: " Let's Talk Soy, United Soybean Board " S(Collection): " www.talksoy.com/ " - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 238 Calories; 5g Fat (20.5% calories from fat); 11g Protein; 37g Carbohydrate; 4g Dietary Fiber; 1mg Cholesterol; 580mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Nutr. Assoc. : 1666 0 0 0 0 0 383 0 0 1325 0 * Exported from MasterCook * Vegetable Enchiladas Recipe By :Curtis Aikens Serving Size : 4 Preparation Time :0:00 Categories : Curtis Aikens Main Dishes Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 cup mixed vegetables -- sliced (any combination of ve (any combination of vegetables such as: small Japanese eggplant, cabbage, cucumber, asparagus, carrots, broccoli, cauliflower, beans, etc.) 5 large tomatoes -- peeled and diced OR 1 24 oz can whole tomatoes -- drained & chopped 1 tablespoon fresh basil -- chopped 3 cloves garlic -- minced 2 tablespoons tomato paste Salt and pepper to taste 1/2 teaspoon brown sugar 3/4 cup White Bean Gravy 1/4 cup dry white wine 12 flour tortillas Lightly spray vegetables with a cooking spray. Place vegetables on a nonstick baking dish and broil until brown, about 3 minutes. Allow vegetables to cool. Combine tomatoes, basil, garlic, tomato paste, brown sugar, salt and pepper in a saucepan and heat. Add vegetables and simmer about 10 minutes. Meanwhile in a small saucepan, combine White Bean Gravy with white wine and heat thoroughly. Preheat oven to 350 degrees F. Fill tortillas with the vegetable mixture, then fold into enchiladas. Place in a baking dish and bake for about 20 minutes or until enchiladas are brown. Before serving, cover with heated gravy. Serve with beans and rice. Source: " http://www.foodtv.com " - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 811 Calories; 17g Fat (18.5% calories from fat); 23g Protein; 142g Carbohydrate; 13g Dietary Fiber; 0mg Cholesterol; 1263mg Sodium. Exchanges: 8 Grain(Starch); 4 Vegetable; 3 Fat; 0 Other Carbohydrates. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.