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Enchiladas ( Healthy Diabetic Recipe )


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This extremely popular mexican delicacy leaves a lot of room for your imagination – you can feel free to experiment with any stuffing of your choice. Plus, it is also a quick-fix since the tortillas can be made in advance and stored in a deep freezer, to use whenever required. This healthy dish is a meal by itself as it has whole wheat flour, vegetables, tofu, etc. I have used low fat cream and mozzarella cheese so that this recipe can feature on a diabetic menu. For the tomato sauce, i have used a sugar substitute instead of sugar, to retain the taste.

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Preparation Time: 
Cooking Time: 
Baking Time:  20 minutes
Baking Temperature:  200ºC (400ºF)
Makes 4 servings
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Ingredients


For The Mexican Tomato Sauce
1 tsp oil
3/4 cup chopped onions
1/2 tsp finely chopped green chillies
5 cups blanched and grated tomatoes
1/2 tsp chilli powder
1/4 tsp dried oregano
2 pinches sugar substitute
salt to taste

For The Stuffing
1/2 tsp oil
1 tsp low fat butter
2 tbsp finely chopped onions
4 cups finely chopped spinach (palak)
1 tsp finely chopped green chillies
1 cup crumbled tofu (bean curd/soya paneer) or
low fat paneer (cottage cheese), cut into 12mm. (1/2") cubes
salt to taste

Other Ingredients
8 nutri tortillas
2 tbsp grated mozzrella cheese for baking
1 tbsp low fat cream (malai) for the garnish
2 tbsp finely chopped spring onion greens

Method
For the mexican tomato sauce
  1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame till they turn translucent.
  2. Add the green chillies, tomatoes, chilli powder, oregano, sugar substitute and salt, mix well and cook on a medium flame for another 5 to 7 minutes, while stirring continuously.
  3. Remove from the flame, divide it into two equal portions and keep aside.

For the stuffing
  1. Heat the oil and butter in a non-stick pan, add the onions and sauté on a medium flame till they turn golden brown in colour, while stirring continuously.
  2. Add the spinach and green chillies and sauté on a medium flame for 2 to 3 minutes, while stirring continuously.
  3. Add the tofu and salt, mix well and cook for another minute.
  4. Divide the stuffing into 8 equal portions and keep aside.

How to proceed
  1. Place a tortilla on a flat dry surface, place one portion of the stuffing in the centre and bring both the edges over the stuffing to make a roll.
  2. Repeat with the remaining tortillas and stuffing to make 7 more stuffed tortillas. Keep aside.
  3. In a glass baking dish, spread half of the mexican tomato sauce evenly at the bottom, place stuffed tortillas arranging side by side.
  4. Spread the remaining sauce over the tortillas and moisten the tops of the tortillas evenly with the sauce.
  5. Sprinkle the cheese evenly over the enchiladas and bake in a pre-heated oven at 200ºc (400ºf) for 15 minutes.
  6. Serve hot garnished with cream and spring onion greens.
Nutrient values 
EnergyProteinCarbohydratesFatVitamin CIronFolic acidZincFibre
232 calories 11.7 gm 26.9 gm 8.7 gm 52.7 mg 6.2 mg 122.1 mcg 0.6 mg 3.0 gm
RECIPE SOURCE : Healthy Diabetic CookingBuy this cookbook
1 review received for Enchiladas ( Healthy Diabetic Recipe )
1 FAVOURABLE REVIEW

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 Reviewed By
KhattiMeethi 1, August 11, 2011

This dish was much appreciated, but a few points: Double the quantity of filling and sauce is needed for 8 tortillas. I used mine up in four! Also, the paneer should be crumbled, not cubed, as otherwise it is too prominent in the filling.
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Reviewed August 11, 2011 by KhattiMeethi 1

This dish was much appreciated, but a few points: Double the quantity of filling and sauce is needed for 8 tortillas. I used mine up in four! Also, the paneer should be crumbled, not cubed, as otherwise it is too prominent in the filling.

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