Ad Clicks : Ad Views : Ad Clicks : Ad Views :

Everything You Need En”cheesy”iladas Recipe

This weekend I had an onslaught of amazing vegetarian cooking and this was one of the dishes. It brings just the right amount of spice and texture to your palate. It isn’t too shabby in protein content, and it’s quality protein at that. This is one of the dishes straight from the Body By Eats – Veggie/Vegan Cookbook.

Ingredients in Grams/Ounces
For Sauce:

240 g Tomato Sauce
1/2 cup Water
60 g Onion, Chopped
12 g Garlic Cloves, Minced
1/2 tsp Chili Powder
1/2 tsp Ground Cumin
1/4 tsp Oregano
8 g Cornstarch
_________
For Filling:
126 g Refried Beans, Vegan/Vegetarian
454 g Fresh Spinach, No Stems
397 g Light Extra Firm Tofu, Drained and Mashed
70 g Canned Green Chilies, Chopped
1 8 oz can Corn, Drained
1/2 tsp Salt
1/2 tsp Ground Cumin
112 g 2% Cheddar Cheese, Shredded
270 g 8″ Tortillas (45 g or 1 tortilla is 110-130 calories)

Ingredients in Cups/Spoons
For Sauce:

1 cup Tomato Sauce
1/2 cup Water
1/3 cup Onion, Chopped
2 Garlic Cloves, Minced
1/2 tsp Chili Powder
1/2 tsp Ground Cumin
1/4 tsp Oregano
1 tbsp Cornstarch
_________
For Filling:
1/2 cup Refried Beans, Vegan/Vegetarian
1 lb Fresh Spinach, No Stems
14 oz Light Extra Firm Tofu, Drained and Mashed
1/2 cup Canned Green Chilies, Chopped
1 8 oz can Corn, Drained
1/2 tsp Salt
1/2 tsp Ground Cumin
1 cup 2% Cheddar Cheese, Shredded
6 8″ Tortillas (45 g or 1 tortilla is 110-130 calories)

Directions:
1. Preheat oven to 375°F. Place all the sauce ingredients except for the cornstarch in a small covered pot and cook over low heat for 20 minutes. Stir in the cornstarch and cook until the sauce thickens.
2. Begin heating refried beans in a pan. As beans get hot, add 1/3 cup of sauce to the beans.
3. Steam the spinach until wilted. While steaming, grab a medium bowl and mix tofu, corn, chilies, and spices together. Once mixed, add to the bean mixture.
4. When spinach is finished, divide into 6 servings and begin making the enchiladas. Spread around 75 g (3 tbsp) sauce on each flat tortilla and then layer around 135 g (about 4-1/2 tbsp) bean mix, spinach, and 28 g (1/4 cup) of cheese in the center of the tortilla. Roll up and place in an 8×8 baking dish (9×12 would work too). Line up enchiladas in the baking dish and cover with remaining sauce.
5. Cover with foil and bake for 20 minutes at 375°F. Uncover and bake an additional 10 minutes. This only takes 2-3 minutes depending on the size.

Tip: To make dish vegan, use a vegan “cheese.” Make sure to adjust the calories and macros (112 g low fat cheddar cheese is roughly cal, 31 g protein, 19 g fat, 4 g carbohydrates).

Yields 6 Servings

Serving:
Calories- 302.7, Protein- 19.25 g, Fat- 6.27 g, Carbs- 42.3 g, Fiber- 4.91 g, Sodium- 763.89 mg

  • Facebook
  • Twitter
  • Pinterest
This div height required for enabling the sticky sidebar