Enchiladas

This Mexican tortilla recipe covered in a spicy red sauce will surely add variety to your dinner repertoire. The savory filling is versatile depending on what kind of vegetables, beans, cheeses, and spices you prefer or have readily available. Just don’t forget to fold in the cheese!

STEP ONE – Preparations

  1. Preheat the oven to 350°F.
  2. Lightly spray an 13×9-inch rectangular baking dish with canola spray.
  3. Get out a medium frying pan and a small saucepan.

STEP TWO – Make the Filling

Ingredients:

1 tablespoon canola oil
½ small peeled and minced onion
2 peeled and minced garlic cloves
3 cups chopped vegetables (corn, peppers, broccoli, spinach, etc.)
¼ cup chopped fresh cilantro
1 tablespoon hot sauce
½ teaspoon fine sea salt
½ teaspoon ground pepper

Instructions:

  1. In the medium frying pan, heat the oil over medium heat.
  2. Add the onion and cook for 5 minutes.
  3. Add the garlic and cook for 1 minute.
  4. Add the vegetables and cook for 10 minutes.
  5. Add the cilantro, hot sauce, salt, and pepper.
  6. Remove the pan from the heat and set aside.

 STEP THREE – Make the Sauce

Ingredients:

2 tablespoons canola oil
2 tablespoons all-purpose flour
1 tablespoon chili powder
½ teaspoon garlic powder
½ teaspoon cumin
½ teaspoon fine sea salt
½ teaspoon ground pepper
1 ½ cups vegetable stock
2 tablespoons tomato paste

Instructions:

  1. In the small saucepan, heat the oil over medium heat.
  2. Add the flour, chili powder, garlic powder, cumin, salt, and pepper and whisk to incorporate.
  3. Add the stock and tomato paste and whisk until smooth.
  4. Lower the heat and cook for 10 minutes until the sauce is smooth and not too thick.

STEP FOUR – Assemble and Bake

Ingredients:

8 6-inch flour tortillas
1 cup drained and rinsed black beans
1 cup shredded cheese (cheddar, Colby, Monterey Jack, etc.)

Instructions:

  1. Place the tortillas on a clean surface and divide the cooked vegetables, beans, and cheese among them.
  2. Roll up each tortilla, place seam side down in the pan width-wise, and pour the sauce over top.
  3. Bake for 30 minutes until bubbly and slightly crispy around the edges.
  4. Serve hot.

Recommended Serving Size: 2 enchiladas

Exchanges: 2 starch, 2 protein, 1 veg, 2 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

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