Related recipes: Beans and
Grains, Cheese, Corn, Dairy Foods, Easy, Egg-Free, Fast, Fruit, Main Dishes, Mexican, Onions, Soy, Tomatoes, Tortillas, Vegetarian
This quick and easy enchilada recipe can also be made with
canned refried beans instead of cheese.
Ingredients
1 cup (225g) non-fat yogurt
2 cups (450g) non-fat cottage cheese
1/2 block tofu
6 green onions, chopped
1 can (16 oz, 480mL) medium-hot enchilada sauce
1 can (8 oz, 240mL) tomato sauce
12 corn tortillas
6 oz (170g) part-skim mozzarella cheese,* grated
Directions
Preheat oven to 350°F (176°C). Mix enchilada sauce with
tomato sauce and place about 1/2 cup (120mL) on the bottom of a 9x13-inch (23x35cm) baking
dish. In a medium bowl, mix yogurt, cottage cheese, tofu, and green onions. Set aside. To
assemble the enchiladas: heat a small frying pan and place 1 tortilla in the pan to heat. When
it has softened, immediately place 1 Tbsp (15mL) of the sauce on the tortilla and spread it
around. Place about 1/3 cup (80mL) of the cottage cheese mix on the tortilla and roll it up.
Place edge side down in the pan and continue to roll enchiladas until they are all used up.
Pour the remaining sauce over the rolled enchiladas. Sprinkle the grated cheese over the top
and cover with aluminum foil. Bake for 30–40 minutes, until the sauce is bubbling. Let
sit for 5 minutes before serving. If beans are used, simply substitute canned refried beans
for the cheese and roll up as directed.
Makes 4 servings.
* Allergy notes: The egg protein lysozyme is an unlabeled additive in
some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Nutrition Facts
Calories: 532
Protein: 39g
Fat: 19g
Carbohydrates: 54g
Sodium: 1,294mg
Cholesterol: 48mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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