Super healthy vegetarian enchiladas with guacamole

April 6, 2007 at 11:39 am Leave a comment


I love Mexican food. Having said that, it is an indulgence that I allow myself only infrequently, due to the high fat and meat content of typical Mexican food. So my mission tonight was to create a Mexican-inspired dish which didn’t break the calorie bank and was free of the heavy meat and fat-laden attributes of typical Mexican food.

For this dish I used Mountain Bread as the enchilada wrapper. These breads have a wonderful consistency and taste, while being very low calorie compared to most flat breads.


For the enchilada fillings:
~1/4 red onion, very finely sliced
~1/4 red capsicum (bell pepper), very finely sliced
~1/4 green capsicum (bell pepper), very finely sliced
~1 fresh tomato, seeded, finely diced
~1/2 cup (4oz) frozen corn kernels – defrosted
~1/4 cup (2oz) red kidney beans (canned), rinsed well
~paprika, to taste

For the sauce:
~1/2 cup (4oz) tinned diced tomatoes
~Tabasco, lemon juice, ketchup and Mexican chilli powder

For the guacamole:
~1/2 ripe avocado
~2 tablespoons (1oz) extra light (10% fat) sour cream
~Tabasco, lemon juice, salt

In a sautee pan, gently fry the onion till soft. Add the capsicums, fresh tomato, corn and kidney beans. Cook over gentle heat for 2-3 mins until softened. Add a shake of paprika for colour and flavour. Remove from the heat and set aside

Make the guacamole by mashing the avocado and adding the sour cream, then seasoning with tabasco, lemon and salt to taste. Set to one side

For the sauce, place the tomatoes in a mixing bowl and season with tabasco, mexican spice, lemon juice and ketchup, to taste. Don’t over-sweeten the sauce, as the enchilada filling has the sweet flavour of the corn, so the sauce should be on the sour side to offset this.

To assemble:
Place approximately 1/2 cup of the filling on one side of a slice of Mountain bread. Roll up and place in an oven-proof tray. Repeat until all mixture is gone. Spoon sauce over enchiladas and top with grated cheddar cheese. Bake in a 200 degree C (approx 400 degrees F) oven for 10 mins to melt cheese and heat through.

Serve topped with guacomole, extra sour cream, and a sprinkle of paprika.

Recipe makes 3 enchiladas. Calories per enchilada (with toppings): approximately 200 if Mountain Bread is used. Mountain bread has 70 calories per slice; if another bread is used, adjust the calories accordingly.

Serve this with a great, no-fuss beer. In keeping with the “light” theme of this recipe, I suggest a low-carb option, such as Pure Blonde.

Entry filed under: food.

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