VEGELADAS
“These meatless enchiladas provide protective phytochemicals, protein and fiber. Beans and vegetables can be varied according to what you have on hand. Easy delicious homemade sauce can be made with broth, OR brewed green tea!”
*Heat on medium:
1/3 cup canola oil
Turn down, and stir in:
1/3 cup unbleached flour
2 T. chili powder
½ tsp. cumin
Preheat Oven to 350
While sizzling, open and add:
1 qt. carton chicken broth/veg broth or homemade stock, OR 1 qt. green tea*
8 oz. tomato sauce (may substitute canned chopped tomatoes, fresh salsa or fresh tomatoes)
Stir and bring to a rolling boil; then simmer 5-10 minutes till desired consistency. (optional: *suggest 1 tsp salt if using green tea; broth option may not require salt, or salt to taste)
*Saute 10 minutes: (in a little canola or olive oil, or cooking spray)
1 onion, chopped
1 zucchini, chopped
1 cup frozen corn
15 oz can red kidney beans, drained
4 oz can diced green chiles, drained
dash of salt, pepper, chili powder
Remove from heat.
Open: Package large corn tortillas or heart healthy variety flour tortillas
*Spray 15 x 10 baking pan with cooking spray and spread with 1 cup sauce. Line up left to right: tortillas, sauce, pan, filling.
Dip tortilla into sauce, place in pan, add ½ cup measure filling, roll and place seam side down.
*Sprinkle with: 4 oz. grated Monterey Jack cheese
(option: or your favorite cheese, sliced olives, etc.)
Bake 350 – 25 minutes or till bubbling hot. May add chopped green onion during last few minutes of cooking; garnish as desired with light sour cream, salsa, avocado, cilantro, lettuce. Serves 5-6.
Per 1 enchilada: (using corn tortilla option)
Cal Pro CHO Fat Chol Na