Cheese Enchiladas with Red Chile Sauce - 35g Carbs, 7g Fiber, 0g Added Sugar
From: Eating Well - September/October 2010
Intense, earthy and absolutely addictive, New Mexico's cheese enchiladas
showcase red chile sauce at its most elemental, thickly blanketing
tortillas and melted Cheddar. We've added some extra creaminess and
body with locally popular pinto beans, to cut down on the classic's
load of saturated fat. Top with shredded lettuce and minced onion.
NUTRITION PROFILE - -
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight
| High calcium | High fiber | Gluten free
Active Time: 45 minutes
Total Time: 1 1/4 hours
Servings: 8
--> RED CHILE SAUCE
2 tsp canola oil
1/2 cup minced white onion
1 clove garlic, minced
1/2 cup mild-to-medium-hot red New Mexican chile powder
2 cups vegetable broth OR reduced-sodium chicken broth
1 cup water
1/2 tsp dried oregano, preferably Mexican
1/2 tsp salt
--> ENCHILADAS
1 15-ounce can pinto beans, rinsed and mashed, or nonfat refried beans
2 Tbsp low-fat plain yogurt
12 6-inch corn tortillas, blue corn if available
2 cups shredded sharp Cheddar cheese, (8 oz), divided
1/4 cup minced white onion, plus more for garnish
To prepare sauce:
Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion; cook,
stirring, until it begins to soften, about 1 minute. Stir in garlic
and continue cooking until the onion is translucent and soft, about
2 minutes more. Stir in chile powder. Add broth, water, oregano and
salt. Bring to a boil. Reduce heat to a simmer and cook until thickened
and reduced by about one-third, about 20 minutes. (The sauce should
be thick enough to coat a spoon lightly.)
To prepare enchiladas:
Preheat oven to 400 degrees F. Coat a 7-by-11-inch (or
similar-size 2-quart) baking dish with cooking spray.
Combine beans and yogurt in a small bowl.
Spread about 1/4 cup of the sauce in the baking dish. Arrange 4 tortillas
in the dish, overlapping them to cover the bottom. Top with half the bean
mixture, using the back of a spoon to spread it thin. Scatter 2/3 cup
cheese and 2 tablespoons onion on top of the beans. Top with one-third
of the remaining sauce, 4 tortillas, the remaining bean mixture, 2/3 cup
cheese and the remaining 2 tablespoons onion. Spread half of the remaining
sauce on top and cover with the remaining 4 tortillas. Top with the
remaining sauce and the remaining 2/3 cup cheese.
Bake the enchiladas until hot and bubbling, 15 to 20 minutes. Let stand
for 5 minutes before serving. Serve with additional minced onion, if
desired.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate the sauce (Step 1) for up to 3 days.
Servings: 8
Nutrition per Serving: 305 Calories, 14g Fat, 6g Sat, 4g Mono,
30mg Cholesterol, 12g Protein, 35g Carbs, 7g Fiber, 0g Added Sugars,
606mg Sodium, 308mg Potassium
Nutrition Bonus: Vitamin A (58% daily value), Calcium (27% dv).
Carbohydrate Servings: 2
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