Roasted Vegetable Enchiladas - 45g Carbs, 9g Fiber
From: Eating Well - September/October 2007
Filled with bell peppers, pinto beans, mushrooms and onions, these
colorful enchiladas can be mostly made ahead--perfect for entertaining.
Pass some crumbled queso fresco, chopped fresh cilantro and diced
avocado at the table.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium
Active Time: 1 1/4 hours
Total Time: 1 1/2 hours
Servings: 6
Serving Size: 2 enchiladas each
--> SAUCE
1 poblano pepper, or green bell pepper
2 tsp extra-virgin olive oil
1 cup chopped yellow onion
3 cloves garlic, minced
1 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1/4 tsp paprika
1/8 tsp ground chipotle pepper, (optional)
8 oz tomatoes, roughly chopped, plus diced tomato for garnish
1 cup vegetable broth, (see Note)
1/2 cup packed fresh cilantro, coarsely chopped, plus more leaves for garnish
--> FILLING
3 bell peppers, (1 each red, yellow and orange), diced
8 oz cremini (baby portobello) mushrooms, diced
3/4 cup diced red onion
4 1/2 tsp extra-virgin olive oil
1/4 tsp salt
Freshly ground pepper, to taste
1 15oz can pinto beans, rinsed (see Note)
12 6-inch corn tortillas
Preheat oven to 425 degrees F.
To prepare sauce:
Roast poblano (or bell) pepper directly over the flame of a gas burner,
turning frequently with tongs, until evenly charred.
(Alternatively, char under the broiler, turning once or twice, for
5 to 7 minutes total.) Transfer to a deep bowl, cover with plastic
wrap, and set aside to steam for 10 minutes.
Meanwhile, heat 2 teaspoons oil in a medium saucepan over medium
heat. Add yellow onion, garlic, 1 teaspoon salt, cumin, chili powder,
paprika and ground chipotle (if using) and cook, stirring, until the
vegetables have softened, about 5 minutes. Remove from the heat.
Peel the pepper, discard the stem and seeds, and chop. Add to the
saucepan along with chopped tomatoes, broth and chopped cilantro.
Return to medium heat and cook, uncovered, at a steady simmer, until
the liquid has reduced slightly and the tomatoes have broken down,
10 to 15 minutes. Transfer to a blender and puree. (Use caution
when pureeing hot liquids.)
To prepare filling:
While the sauce simmers, place bell peppers, mushrooms and red onion
in a single layer on a rimmed baking sheet. Drizzle with 4 1/2 teaspoons
oil and sprinkle with 1/4 teaspoon salt and pepper. Roast, stirring
halfway through, until the vegetables are tender and browned in spots,
about 15 minutes total. Transfer to a large bowl and stir in beans.
Reduce oven temperature to 375 degrees F.
To prepare enchiladas:
Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Place a
skillet over medium heat. Coat both sides of a tortilla with cooking
spray. Heat in skillet for 5 to 10 seconds per side, adjusting the
heat if the pan gets too hot. Spread 1/3 cup of the filling and
1 tablespoon of the sauce down the middle of the tortilla and roll
it up to enclose the filling. Place seam-side down in the baking
dish. Repeat with the remaining tortillas, filling and sauce.
Spread the remaining sauce and filling over the enchiladas.
Bake, uncovered, until hot, about 15 minutes. Serve garnished with
diced fresh tomato and cilantro leaves, if desired.
TIPS & NOTES - -
Make Ahead Tip:
Prepare the sauce (Steps 1-4) and the filling (Step 5); cover
and refrigerate for up to 2 days.
Note:
Check labels of vegetable broth, spices and beans: some brands
may contain unexpected allergens or gluten, which people with
celiac disease can't tolerate.
Servings: 6
Serving Size: 2 enchiladas each
Nutrition per Serving:
269 Calories, 8g Fat, 1g Sat, 4g Mono, 0mg Cholesterol, 9g Protein,
45g Carbs, 9g Fiber, 753mg Sodium, 726mg Potassium
Nutrition Bonus: Vitamin C (120% daily value), Selenium (25% dv), Potassium (21% dv), Vitamin A (20% dv), Magnesium (19% dv), Folate (16% dv).
2 1/2 Carbohydrate Serving
Exchanges: 2 starch, 2 vegetable, 1 1/2 fat
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