Kale and Roasted Veggie Enchiladas
- 40 Minutes Prep1 Hour 20 Minutes Total
- 8 Servings
- 230 Calories per Serving
Kale, roasted red peppers and zucchini join together in a creamy enchilada yoghurt sauce to create a very veggie enchilada your whole family will love. Serve topped with chopped tomato or fresh pico de gallo.
Ingredient List
- 3/4 cup green enchilada sauce
- 3/4 cup Mountain High® original plain yoghurt
- 1 zucchini, thinly sliced lengthwise
- 1 tablespoon olive oil
- 1/8 teaspoon salt
- 1 large onion, thinly sliced vertically into wedges (about 1 1/2 cups)
- 2 red bell peppers
- 8 (6- to 7-inch) flour tortillas
- 2 cups baby kale
- 1 1/2 cups shredded pepper Jack cheese (6 oz)
- 2 tablespoons chopped fresh cilantro
Preparation
- Heat oven to 450°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In small bowl, beat enchilada sauce and yoghurt with whisk. Set aside.
- Toss zucchini in half of the olive oil and half of the salt; place in single layer on ungreased cookie sheet. Bake 20 to 25 minutes, turning once, until golden brown.
- Toss onions in remaining olive oil and salt to taste, then place in single layer on another ungreased cookie sheet. Bake 15 to 20 minutes, stirring occasionally, until lightly browned.
- Meanwhile, roast bell peppers over open flame or under broiler until blackened all over; transfer to bowl. Cover with plastic wrap. When cool enough to handle, scrape off skin, and cut peppers into thin strips.
- Place tortillas on work surface. Evenly distribute bell peppers, zucchini and onions among tortillas, placing down center of each tortilla. Add kale. Spoon yoghurt sauce over vegetables. Roll tortilla around filling; place seam side down in baking dish. Top with cheese.
- Reduce oven temperature to 350°F. Bake 30 to 35 minutes or until cheese is melted and enchiladas are heated through. Top with cilantro, and serve.
Tips
- Use roasted red bell peppers from a jar in place of the fresh ones to save time.
- Use mild enchilada sauce and Monterey Jack cheese in place of the pepper Jack if you like things on the mild side.
- This dish is great for those times when you have some meat eaters and some vegetarians. Simply add cooked shredded chicken to some of the tortillas along with the roasted veggies.
Nutrition Information
Servings: 8
Serving size: 1 Serving
Amount per serving (Calories ): 230
Food component / Nutrient | Amount | % Daily Value* |
---|---|---|
Total Fat | 11g | 17% |
Saturated Fat | 5g | 27% |
Trans Fat | 0g | % Value not available |
Cholesterol | 25mg | 8% |
Sodium | 510mg | 21% |
Total Carbohydrate | 24g | 8% |
Dietary Fiber | 2g | 11% |
Soluble Fiber | 1g | % Value not available |
Sugars | 5g | % Value not available |
Protein | 9g | % Value not available |
Vitamin D | Value not available | 0% |
Vitamin E | Value not available | 8% |
Calcium | Value not available | 20% |
Iron | Value not available | 10% |
Potassium | 430mg | 12% |
Thiamin | Value not available | 15% |
Riboflavin | Value not available | 15% |
Niacin | Value not available | 8% |
Vitamin B6 | Value not available | 15% |
Vitamin B12 | Value not available | 2% |
Pantothenic Acid | Value not available | 2% |
Phosphorus | Value not available | 15% |
Magnesium | Value not available | 8% |
Zinc | Value not available | 8% |
Manganese | Value not available | 20% |
Selenium | Value not available | 15% |
Copper | Value not available | 8% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
Exchanges
- Starch 1&½,
- Fruit 0,
- Other Carbohydrate 0,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable ½,
- Very Lean Meat 0,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat ½,
- Fat 1,
- Fruits 0c,
- Vegetables ¾c,
- Grains 1oz-eq,
- Meat & Beans 0oz-eq,
- Dairy ½c,
- Fats & Oils 0tsp
Carbohydrate Choice
- Choices per serving1&½