NUTRITION:

  • One cup of tomatoes contains 60% of the vitamin C you need in a day. Vitamin C is an antioxidant that supports the immune system and helps the body fight off infection. Vitamin C also helps your body absorb iron from vegetarian sources.
  • Including tomatoes, salsa and tomato sauce in the diet has been associated with a reduced risk of heart disease and osteoporosis.
  • Tomatoes are rich in lycopene, a plant nutrient that may help prevent cancers of the breast, colon, endometrium, lung and prostate. Cooking tomatoes increases the amount of lycopene, maximizing the health benefits.
  • This recipe works well with your choice of beans, poultry, or lean meat. It can also be made spicier or milder depending on your preferences. Freeze leftovers into portion-sized containers for easy reheating or make an extra tray and freeze for a fast dinner option.

The Whole Enchilada

Author: ELLICSR Kitchen

6 Servings    15 minutes prep, total time 40 minutes  Cost: $3.15 per serving

INGREDIENTS :

  • Enchiladas
  • 2 cups Cooked Chicken, white and dark meat, roughly chopped
  • 2 Bell Peppers, sliced
  • 1 Medium Onion, sliced
  • 2 cups Black Beans, cooked or from can, drained and rinsed
  • 1 tsp Mexican Chili Powder
  • 1 tsp Smoked Paprika
  • 2 tsp Olive Oil or Grape Seed Oil
  • 10 Small Whole Wheat Tortillas
  • 1/4 cup Monterey Jack or other favourite cheese
  • to taste Sea Salt and Freshly Ground Black Pepper
Salsa Roja
  • 6 medium tomatoes
  • 1 medium onion, halved
  • 1 small head of garlic, halved
  • 1 Jalapeno (optional)
  • 1 tbsp white vinegar
  • 2 tsp olive oil
  • to taste Sea Salt and Freshly Ground Black Pepper
Avocado Sour Cream
  • 1 ripe avocado
  • 1/4 cup light sour cream
  • 1 lime, juiced
  • 2 tbsp Parsley or Cilantro, roughly chopped
  • to taste Sea Salt and Freshly Ground Black Pepper

DIRECTIONS:

Salsa Roja

  1. Score a small X into the bottom of each tomato. Place the tomatoes (X side up), jalapeno, onion and garlic on a baking sheet lined with parchment paper.
  2. Roast in the oven for about 10 to 15 minutes, or until the skins of the vegetables start to darken slightly. Remove from oven, cool, and remove skins from the tomatoes and jalapeno.
  3. Add all the ingredients into a blender along with the vinegar, olive oil and a pinch of salt and pepper. Pulse blend until combined, but still slightly chunky. Set aside.

Avocado Sour Cream

  1. Combine all ingredients in a bowl. Mash with a fork until the mixture has a smooth texture.

Enchiladas

  1. Add olive oil to a large sauté pan over medium heat. Add peppers and onions and sauté for about 5 minutes, until slightly softer. Season with ½ tsp each of the smoked paprika and chili powder and a pinch of sea salt and black pepper. Set peppers and onions aside.
  2. In the same pan over medium heat, add the black beans and cook for about 5 minutes until they start to break down slightly. Season with remaining smoked paprika and chili powder.
  3. Start to assemble your enchiladas by adding a little chicken, peppers, onion and black beans to each tortilla and roll into a tight wrap. Place the rolled wraps into a baking dish until the dish is full. Pour some of the salsa roja over the enchiladas until they are just covered and sprinkle the cheese over top. Bake in the oven for about 10 minutes, or until cheese is well melted.
  4. Serve with a small scoop of the avocado sour cream.