Vegetarian Enchiladas: High In Flavor But Low In Calories

Wayne creates a cheese-less all veggie version of a Mexican food favorite

I’m on week two of my fitness challenge, which includes a vegetarian diet, and I’ve created my version of vegetable enchiladas.  I wanted to make them without cheese so I blended tofu with canned diced tomatoes to create a smooth and creamy sauce that serves as both a filling and topping.  Fresh cilantro and tomatillos add a nice south of the border flavor and the use of fat free flour tortillas keeps the fat and calorie count relatively low.

Vegetarian Enchiladas


1 can Ro-Tel Tomatoes, 10oz size
7 oz Firm Tofu, drained and patted dry
1 tbl Fresh Cilantro, roughly chopped
1/2 tbl Olive Oil
1 sm Yellow Onion, halved and thinly sliced
1 Red Pepper, seeded and julienned
1 clove Garlic, smashed and minced
2 med Tomatillos, husks removed, washed and roughly chopped
2 oz Portobello Mushrooms, sliced
4 Flour Tortillas, 8" fat free if you want the calorie count listed below
2-3 Cherry Tomatoes (optional), quartered, for garnish
1 Jalapeño (option) sliced crosswise, for garnish
2-3 sprigs Cilantro, for garnish


Pour tomatoes, tofu and cilantro into a food processor or blender and blend until smooth and creamy.  Set aside.

Preheat oven to 350 degrees.

Heat a medium saucepan over high heat.  Add olive oil and then onions and peppers.  Saute for 2-3 minutes until vegetables start to soften.  Add garlic and sauté for a minute more.  Add tomatillos and mushroom and sauté for an additional 5-7 minutes, stirring often until ingredients are tender.  Transfer ingredients to a bowl and set aside.  Return saucepan to heat and add one tortilla.  Flip the tortilla after 30 seconds.  After an additional 30 seconds, remove tortilla to a work surface.  Place 1/4 of the vegetables in the center of the tortilla.  Add 2 tablespoons of the tomato mixture and roll the tortilla around the filling.  Place in an 8” square casserole (as an alternative, you can also use individual oval baking dishes large enough for two tortillas each).  Repeat with the remaining 3 tortillas.  Pour the remaining sauce over the tortillas and loosely cover the casserole with aluminum foil.

Place casserole in the oven and bake for 15 minutes.  Remove aluminum and bake for an additional 5 minutes.  To serve, place two enchiladas on a serving plate and top with half of the cherry tomatoes, jalapeños and cilantro.

Nutritional estimates per serving: 446 calories, 11.3 g Fat, 23.6 g Protein, 67 g Carbs, 8.7 g Dietary Fiber

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