These Tex-Mex-style enchiladas take less than five minutes to prepare in a microwave. They are filled with chicken and refried beans and topped with a spicy tomato sauce. Corn tortillas are the typical tortillas used for enchiladas. I like to use whole wheat flour tortillas for their nutty flavor and how easy they are to roll up the enchiladas.
Esquites or fried corn is a typical Mexican side dish. Using frozen onions and green peppers and frozen corn kernels, preparation only takes a few minutes.
– You can use any type of pasta or marinara sauce.
– You can use grated Mexican-style cheese instead of Monterey Jack.
– A quick way to thaw onion, green pepper and corn is to place them in a sieve and run hot tap water over them.
– If you don’t have a microwave, enchiladas can be baked or broiled. Instructions are in the recipe method.
– Reheat the enchiladas in the microwave.
Buy: 1 packet of 6 inch whole wheat flour tortillas, 1/2 pound boneless, skinless cooked chicken breast, 1 can of fat free refried beans, 1 small bottle / can of low sodium tomato sauce , 1 small packet of shredded low fat, Monterey Jack cheese, 1 small bunch of cilantro, 1 pkg of frozen diced onions, 1 pkg of frozen diced green peppers, 1 small pkg of frozen corn kernels and 1 small bottle of hot pepper sauce.
Commodities: canola oil, salt and black peppercorns.
Recipe by Linda Gassenheimer
4 6-inch whole wheat flour tortillas
1/2 pound boneless, skinless cooked chicken breast
1/2 cup canned fat-free refried beans
1/2 cup chopped fresh cilantro
1 cup low sodium tomato sauce
1/8 teaspoon hot pepper sauce
1/2 cup shredded reduced-fat Monterey Jack cheese
Place the tortillas on a work surface. Slice the chicken into thin strips (about 1/2 inch wide). Divide the slices between the 4 tortillas. Spread the refried beans over the chicken and sprinkle cilantro on top. Roll up the tortillas and place them in a microwave-safe dish just large enough to hold them, seam down. Combine tomato sauce and hot pepper sauce and pour over tortillas. Cover with another dish or plastic wrap and microwave on high power for 2 minutes. Remove cover and sprinkle with Monterey Jack cheese. Cover again and microwave for 1 minute. Divide between 2 plates.
The enchiladas can be placed in a preheated 400 degree oven for 10 minutes to heat through or under a broiler for 5 minutes.
Per serving: Calories 486 (25% from fat), 13.6 g fat (5.5 g saturated, 2.5 g monounsaturated), 123 mg cholesterol, 48.9 g protein, 45.5 g of carbohydrates, 8.5 g of fiber, 767 mg of sodium.
Recipe by Linda Gassenheimer
1 cup frozen diced onions, thawed
1 cup frozen diced green bell pepper, thawed
1 cup frozen corn kernels, thawed
Several drops of hot pepper sauce
Salt and freshly ground black pepper to taste
Heat the oil in a non-stick skillet over medium-high heat. Add the onion, green peppers and corn. Sauté for 5 to 6 minutes. Add the hot pepper sauce, salt and pepper to taste.
Per serving: 141 calories (7% from fat), 5.2 g fat (0.5 g saturated, 3 g monounsaturated), cholesterol free, 3.3 g protein, 23.7 g carbohydrate, 3.6 g of fiber, 7 mg of sodium.
(Linda Gassenheimer is the author of over 30 cookbooks, including her most recent, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all the major podcast sites. email to [email protected])
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Copyright 2021 Tribune Content Agency.