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The Ultimate Enchilada Recipe For Healthiness

March 5, 2012   14 Comments

What if I told you that that casserole up there had a whopping 28% of your daily value of iron per serving? Would that amaze you?

Healthy Enchilada Recipe

And behind curtain #3 there is a washer/dryer combination that will blow your socks off. Ha!

No, I'm not talking about iron from MEAT - this is VEGGIE iron that Popeye used to use to save Olive Oyl from disaster. That's right - spinach!

Frozen spinach is a cheap and easy way to get many nutrients with zero preparation. You just thaw it, squeeze it, and add it to anything.

Because this recipe includes spinach, it has 280% of your daily value of vitamin A, 83% of your vitamin C, and 50% of your daily value of calcium. How can you go wrong?

These are SUPER good for you AND they are enchilada-like (a new word I have come up with). They differ from the real thing because I have reduced the number of tortillas and I didn't use any meat. Sorry carnivores!

You can keep all of the ingredients in your pantry for one of those nights that you didn't have time to shop for groceries.

If you don't like chiles - leave them out. My kids find it too spicy with chiles (which is sad because I love spicy food). Also, to reduce the sodium which is primarily due to the enchilada sauce and tortillas - use low sodium salsa.

Tortillas can be packed with sodium - so look for low sodium tortillas if you can find them or make your own see: homemade whole wheat tortillas.

For the Weight Watchers crowd, this recipe could easily be 6 servings which would reduce the Points+ number to 6. When you compare these spinach corn enchiladas to the REAL ones you will be amazed at how many calories you saved by skipping the meat.

Do you have a healthy take on enchiladas? Please share.

spinachcorncasseroleb

Spinach Corn Enchilada Casserole Recipe

1.6 from 24 reviews

(serves 4)

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Ingredients

2-10 ounce packages frozen spinach
2 cups frozen corn kernels
1.5 cups grated cheddar cheese
1 4.5 ounce can chopped green chiles
4 corn tortillas
1/2 cup canned enchilada sauce or your favorite jarred salsa

Instructions

Heat oven to 375 F. Thaw spinach in microwave and squeeze out excess liquid. Add spinach and corn to large bowl and mix with 1 cup cheese and chiles. Spray a 9x13 casserole dish with non-stick spray and spread spinach mixture evenly in dish. Add tortillas, spread sauce on top of them, and add 1/2 cup left over cheese.

Cook for 15 minutes and enjoy!

Nutrition Facts

337 calories, 15.9 g fat, 35.4 g carbohydrates, 18.6 g protein, 7.7 g fiber, 706 mg sodium, 9 Points+ or 6 Points+ if you divide recipe into 6 servings

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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14 Comments:

Very nice! Will try them this weekend

This looks delicious. Spinach is one of those great ingredients that you can incorporate into most things, but this looks like a great way to showcase it. Cannot wait to try!

Great recipe. You know if you use LaTortilla Factory, Flax Tortilla Corn shells, the calorie would be way less. There 2 for 90 calories and loaded with fiber and protein. I'm totally make this!! Thanks Snack Girl!

Make sure to use organically grown spinach. Conventionally grown spinach has one of the highest levels of pesticides according to the USDA data. See this link for details, http://www.ewg.org/foodnews/list/.

I love enchiladas, I just made them on Friday night! You can easily make your own enchilada sauce to cut back on the sodium. Just Google it - it's basically tomato sauce and spices.

These look yummy. I never thought about using spinach! Thanks.

Is it the same nutrition information if it's made with the homemade torillas??

@Angela -you want to aim for 50 calories per tortilla and it should work out. Thanks for your question! Lisa

I made this last night. I divided it into the six portions as opposed to the 4 in order to eat less calories, but I liked it so much that I had the extra little piece that would make it four servings. I brought it in to work for lunch this afternoon as well. This is definitely a keeper!! I didn't add chiles, instead I used the vegan cheese that I ordered after reading an earlier post on snack girl. And instead of four corn tortillas, I used two white tortillas (cause it's all I had in my fridge), and it was really delicious!! Thanks!!

Many stores now sell low-carb and low-cal taco/burrito shells... the flat things that can be folded easily.

They taste fine to me and are healthier.

I put refried beans on bottom then spinach mixture then whole wheat tortillas then sauce and cheese. they came really good.I added more fiber with the beans and whole wheat totillas.

Why not just use fresh spinach if that is readily available? Would you have to do something special to it to prepare it?

@Ed - you would probably have to saute it a bit to get out the water. I think fresh spinach is a great idea. thanks for your question!

There's another way to prepare enchiladas: just with fresh cheese or tofu inside, the same sauce you use to make them and some fresh and mince lettuce on them! Simply yummy!...

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