Friday, March 9, 2012

Vegetarian Enchiladas

          In keeping with National Nutrition Month, this week's recipe will help you Get Your Plate in Shape!  Deborah Madison's Chayote and Corn Enchiladas is one of my favorite vegetarian recipes.  When served with a side of black beans and jicama your plate will be half filled with fruit and vegetables, plus a super lean protein, whole grains, and dairy! 


Recipe:

Ingredients

  • 2 small chayotes, diced
  • 2 small zucchini, diced
  • 1 yellow squash, diced (optional)
  • 1 red pepper, diced
  • 1 white onion, diced
  • 2 T canola oil
  • 1-2 jalapeno chiles, seeded and diced
  • 3 T cilantro, chopped
  • 1 C Reduced fat Montery Jack Cheese, grated
  • 12 soft corn tortillas
  • 2 C Tomatillo Salsa
1.  Preheat the oven to 375⁰.

2.  Dice all vegetables and keep seperated.

3.  Heat oil in a large skillet over medium-high heat and add the onion and chayote until tender (about 5 mins).

4.  Add the pepper, corn, zucchini, and yellow squash -- cook about 2 mins.

5.  Remove from heat, add the chiles, cilantro, and cheese.

6.  Fill each tortilla with the vegetable and cheese filling, roll and place in in 9x13 baking dish.


7.  Spoon the Tomatilla Salsa over top and and bake 20 min.


Nutritional Information:
Serving size: 2 Enchiladas

Calories:  326
Fat:  9.8 g total fat, 2.9 g sat fat, 0 g trans fat
Carbohydrates:  42.2 g
Protein:  10.8 g
Fiber:  6 g
Sodium:  668.7 mg
Cholesterol:  10 mg


     Never heard of a chayote?  I hadn't before testing out this recipe either but now I love them.  It is a mild flavored squash native to Mexico and looks like a bright pear.  You can easily find chayotes at any Hispanic market and occasionally at large chain supermarkets. 




          Not sure what jicama is?  Jicama, also from Mexico, is a bulbous root that I describe as a cross between a potato and a pear.  Jicama can be found at most supermarkets -- you have probably walked by them a million times and never noticed.  They are very refreshing and add a great crunch!





  


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