Sunday, May 13, 2007

Joel’s Healthy Enchiladas

I am fond of Mexican food but most of it is too high in sodium, and frequently fat, to fit my diet. I had a taste for enchiladas the other day and decided that I would try to see if I could come up with a recipe that was low in sodium, fat, and calories. This recipe fit the bill nicely and made enough for a satisfying dinner and a couple of lunches I took to school.

Enchilada Sauce


2 C tomato sauce-no added salt
2 T corn starch
2 T chili powder
1 C water, reserve ¼ C to mix with the corn starch

Combine tomato sauce and ¾ C water with chili powder in a small sauce pan and bring to a simmering boil. In a small cup, add the cornstarch to ¼ C of cold water and stir so the cornstarch doesn’t settle to the bottom, and add it all at once to the simmering tomato sauce. Simmer for about 7 minutes until the sauce thickens slightly and become smooth. Stir with a wooden spoon frequently while the sauce cooks.

Sauce: This recipe makes 3 cups and we will only use one cup in the enchilada recipe, so freeze the rest for later. Nutrients per 1 cup: calories-66.67, protein-.23 g, carbohydrates-1.4, fat-0, sodium-24.48.



9 Mi Casa white corn tortillas (any corn tortillas will do)
1 C Joel's Enchilada Sauce
¾ pound extra lean ground beef (94/6)
1 C black beans (cooked)
1 medium onion, chopped (reserve 2 T if desired to put over the top of the enchiladas)
2 T chili powder
4 T. low-fat mozzarella cheese-grated

Preheat oven to 350 degrees, Brown ground beef with onions in a skillet sprayed with pan spray. When nearly browned, add 1 C cooked black beans and 2 T chili powder and heat through. This is the filling for the enchiladas. Heat the tortillas a few second in a microwave oven until warmed. Add the filling to each tortilla, roll it, and place seam side down in a casserole dish sprayed with pan spray, repeat until all tortillas are finished. Sprinkle 4 tablespoons of grated mozzarella cheese, 1 cup of Joel’s enchilada sauce, and the reserved 2 T chopped onion (if desired) over the tortillas and place in the oven until the cheese has melted, about 15 minutes.

A serving of this recipe is 2 tortillas and it makes 4 ½ servings. Nutrients per serving: calories-225.82, protein-8.22 g, carbohydrates-28.69, fat-4.54 (17.1%), and sodium-206.82. This recipe freezes and reheats well.


Anonymous said...

Hi Joel,

My husband loves Mexican food but has to be on a low sodium diet due to his Meniere disease. Your recipe helped him understand and BELIEVE he can still eat tasty food, despite his diet.

Thank you. I saved your recipe in my new low sodium cook book :)

Anonymous said...

Haven't had Mexican food for three years because of my husband's strict heart diet. This was delicious. Gave some to my neighbors and they were impressed too. Next time I'll try it with shredded chicken. Thanks.

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