South of the border complete meal or potluck pleaser
2 T fat-free vegetable broth
1 C chopped onion
2 C diced zucchini
2 C packed fresh spinach, coarsely shredded
1 C frozen whole kernel corn
1½ C enchilada sauce (18 oz jar)
12 6" corn tortillas
2 C shredded fat-free monterey jack or jalapeno-jack soycheese
¼C fresh cilantro, finely chopped
Preheat oven to 350°F. Heat broth in skillet. Add zucchini and onion and cook 5 minutes or until golden and tender. Add spinach and corn. Cook and stir until spinach is soft. Layer ½C enchilada sauce in 3-qt. shallow baking dish. Place 6 tortillas, overlapping as needed to cover bottom of dish. Spread with half of remaining enchilada sauce. Top with vegetable mixture and half the cheese. Top with remaining tortillas and enchilada sauce. Bake 20 minutes. Top with remaining cheese and bake 5 minutes or until cheese melts. Cut into 6 squares and garnish with cilantro.
6 servings, each 173 calories: 7% from fat (1.3 g), 63% from carbohydrates (28.2 g), 30% from protein (13.4 g). Sodium 862 mg, Fiber 4.6 g.
Healing Heart Hint
Soya Kaas makes a totally fat free jalapeno-jack soy cheese in half-pound blocks. Nu-tofu also makes a fat free Monterrey jack. They can be shred shred in a grater, but they are not hard cheeses and it may be easier to slice and chop them. Both are available in many health food and natural food stores.
Packages of shredded soy cheeses from Galaxy foods are now available in many supermarkets, but they are not recommended for our plan because 50% of calories are from fat.
This recipe can be made much lower in sodium by using a no-salt or low-salt enchilada sauce. We recommend a mild or medium sauce - then hot sauce can be added according to each person's taste. Enchilada sauce recipes are plentiful. At the time of writing, two of the largest Mexican food companies said they would soon sell a low-salt sauce.
|©2000 Dr. Neal Pinckney||Healing Heart