Related recipes: Beans and Grains, Cheese,
Corn, Dairy Foods, Easy,
Egg-Free, Fast, Fruit,
Main Dishes, Mexican, Onions,
Soy, Tomatoes, Tortillas, Vegetarian
This quick and easy enchilada recipe can also be made with
canned refried beans instead of cheese.
Preparation facts
Yield: 4 servings
Ingredients
1 cup (225g) non-fat yogurt
2 cups (450g) non-fat cottage cheese
1/2 block tofu
6 green onions, chopped
1 can (16 oz, 480mL) medium-hot enchilada sauce
1 can (8 oz, 240mL) tomato sauce
12 corn tortillas
6 oz (170g) part-skim mozzarella cheese,* grated
Directions
Preheat oven to 350°F (176°C). Mix enchilada sauce with
tomato sauce and place about 1/2 cup (120mL) on the bottom of a 9x13-inch (23x35cm) baking
dish. In a medium bowl, mix yogurt, cottage cheese, tofu, and green onions. Set aside. To
assemble the enchiladas: heat a small frying pan and place 1 tortilla in the pan to heat. When
it has softened, immediately place 1 Tbsp (15mL) of the sauce on the tortilla and spread it
around. Place about 1/3 cup (80mL) of the cottage cheese mix on the tortilla and roll it up.
Place edge side down in the pan and continue to roll enchiladas until they are all used up.
Pour the remaining sauce over the rolled enchiladas. Sprinkle the grated cheese over the top
and cover with aluminum foil. Bake for 30–40 minutes, until the sauce is bubbling. Let
sit for 5 minutes before serving. If beans are used, simply substitute canned refried beans
for the cheese and roll up as directed.
Makes 4 servings.
* Allergy notes: The egg protein lysozyme is an unlabeled additive in
some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Nutrition facts
Serving Size 1 serving
Calories 580
Calories from Fat 174 (30%)
% Daily Value*
30%Total Fat 20g
37%Saturated
Fat 7.5g
Polyunsaturated Fat 4.7g
Monounsaturated Fat 4.4g
13%Cholesterol 40mg
77%Sodium 1848mg
23%Potassium 803mg
20%Total
Carbohydrate 61g
28%Dietary
Fiber 7.1g
Sugars 6g
Sugar Alcohols 0g
86%Protein 43g