Enchiladas ( Healthy Diabetic Recipe )
by Tarla Dalal
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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.
- Heat the oil in a non-stick pan, add the onions and sauté on a medium flame till they turn translucent.
- 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.
- Remove from the flame, divide it into two equal portions and keep aside.
- 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.
- Add the spinach and green chillies and sauté on a medium flame for 2 to 3 minutes, while stirring continuously.
- Add the tofu and salt, mix well and cook for another minute.
- Divide the stuffing into 8 equal portions and keep aside.
- 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.
- Repeat with the remaining tortillas and stuffing to make 7 more stuffed tortillas. Keep aside.
- In a glass baking dish, spread half of the mexican tomato sauce evenly at the bottom, place stuffed tortillas arranging side by side.
- Spread the remaining sauce over the tortillas and moisten the tops of the tortillas evenly with the sauce.
- Sprinkle the cheese evenly over the enchiladas and bake in a pre-heated oven at 200ºc (400ºf) for 15 minutes.
- Serve hot garnished with cream and spring onion greens.
|Energy|| 232 calories|
|Protein|| 11.7 gm|
|Carbohydrates|| 26.9 gm|
|Fat|| 8.7 gm|
|Vitamin C|| 52.7 mg|
|Iron|| 6.2 mg|
|Folic acid|| 122.1 mcg|
|Zinc|| 0.6 mg|
|Fibre|| 3.0 gm|
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