Enchiladas ( Healthy Diabetic Recipe )
by Tarla Dalal
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.
Enchiladas ( Healthy Diabetic Recipe ) recipe - How to make Enchiladas ( Healthy Diabetic Recipe )
Preparation Time: Cooking Time: Baking Time: 20 minutes Baking Temperature: 200ºC (400ºF) Total Time:
Makes 4 servings
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 tofu or low fat paneer cut into 12 mm (1/2") cubes
salt to taste
Other Ingredients
8 nutri tortillas
2 tbsp grated mozzarella cheese for baking
1 tbsp low fat cream (malai) for the garnish
2 tbsp finely chopped spring onion greens
For the mexican tomato sauce
- For the mexican tomato sauce
- 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.
For the stuffing
- For the stuffing
- 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.
How to proceed
- How to proceed
- 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.
Disclaimer:
- Disclaimer:
- It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
| Energy | 272 cal |
| Protein | 9.8 g |
| Carbohydrates | 45.4 g |
| Fiber | 11.6 g |
| Fat | 6.2 g |
| Cholesterol | 3.3 mg |
| Vitamin A | 4958 mcg |
| Vitamin B1 | 0.6 mg |
| Vitamin B2 | 0.4 mg |
| Vitamin B3 | 3.2 mg |
| Vitamin C | 108 mg |
| Folic Acid | 192.8 mcg |
| Calcium | 266.1 mg |
| Iron | 5.8 mg |
| Magnesium | 130.5 mg |
| Phosphorus | 222.6 mg |
| Sodium | 132.7 mg |
| Potassium | 769.5 mg |
| Zinc | 1.1 mg |