As students, it’s sometimes tricky to know how to eat well and find the time and money to do so. So every weekend this semester, nutrition students Anna Richardson and Melissa Danchak will bring you a column on theeyeopener.com about various issues of nutrition and some simple recipes that you can make for cheap. This week, Melissa shares a healthy, easy recipe for enchiladas. Be sure to check Anna’s column about drinking and what even a couple drinks can do to your body.
I thought I would start off with one of my newest obsessions, enchiladas! They are inexpensive, customizable and delicious 100 per cent of the time.
I found this recipe by accident one day when I had turkey leftovers to use up. Enchiladas are very versatile and can be easily be made vegetarian. You can also adjust the spiciness by using more or less jalapenos and chili powder.
The key to the recipe is the sauce; everything else can be substituted with whatever is in the fridge. And they are great to make with a group of friends (and you can get them to chop the onions!)
Don’t be overwhelmed with the ingredients list! Its mostly spices and you get pick up the ones you don’t normally have in your kitchen at Bulk Barn or similar stores.
Enjoy! And leave your comments below!
Adapted from Simplyrecipes.com
Skill level: Easy
Prep time: 20-25 minutes
Cook time: 30 minutes
Serves about 6
- 7 Tbsp chili powder (note: I generally only use 4 tbsp and they turn out quite spicy! Remember you can always add more)
- 2 teaspoons ground cumin
- 1 teaspoon crushed oregano
- 1 teaspoon garlic powder
- 1 teaspoon cinnamon
- 1/8 teaspoon ground cloves
- 1 teaspoon sugar
- 1/4 cup flour
- 2 Tbsp olive oil
- 2 cups of stock (vegetable, chicken, turkey – I just substitute with water)
- 1 Tbsp olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 to 2 jalapeño chili peppers, seeded, minced (I usually replace this with regular bell peppers)
- 3 cups cooked turkey meat, chopped (you can also use ground chicken/turkey, just cook it separately)
- 1 15-ounce can black beans, rinsed and drained
- 2 cups Monterey Jack cheese, grated (or any cheese you like)
- 1/4 cup chopped fresh cilantro
- 2 Tbsp lemon or lime juice
- 6 to 10 flour tortillas, depending on size
I usually just top each enchilada with a spoon of sour cream and sliced lettuce!
- Chopped red onion
- Chopped avocado
- Chopped fresh cilantro
- Sour cream or plain yogurt
- Iceberg lettuce, sliced thin
First make the enchilada sauce:
- In a medium bowl, whisk together the spices sugar, salt, and flour.
- Heat olive oil on medium heat in a pan.
- Add the spices and cook until fragrant (about 2 minutes).
- Slowly whisk in the stock, until smooth.
- Let come to a simmer, remove from heat, cover and set aside.
Prepare the filling:
- Heat olive oil in a sauté pan on medium heat.
- Add the chopped onion and jalapeños and cook until the onions are translucent, about 3-4 minutes.
- Add the garlic and cook a minute longer. Remove from heat.
- Mix in the cooked turkey meat, the beans, 1 cup of the grated cheese, 1/4 cup of chopped cilantro, 2 Tbsp lime juice, and 1/2 a cup of the enchilada sauce. Set aside.
Roll the enchiladas:
- Preheat the oven to 350°F.
- Spread 1/2 cup of the sauce over the bottom of a 9×13 casserole dish.
–this is where it gets a bit messy—
- Working one at a time, dip the flour tortillas in the sauce to coat them on both sides. If the sauce is too thick, thin it with a little water.
- Place the tortilla in the casserole dish and place about 1/2 cup of the filling in the middle of the tortilla.
- Roll up the tortilla around the filling and place it in the casserole dish.
- Continue to roll up the rest of your tortillas until they fill the casserole dish.
Cover the enchiladas with the remaining sauce, and sprinkle with the remaining cheese. Place in the oven and bake, uncovered, for 15 to 20 minutes, until the enchiladas are heated through and the cheese has melted. Serve with garnishes of your choice!