By Linda Gassenheimer / Tribune News Service
Enjoy this Mexican-inspired turkey and refried bean enchiladas dish that takes 5 minutes to make using a microwave oven. It’s topped with a spicy tomato sauce.
Esquites, or fried corn, is a typical Mexican side dish. Using diced onion and green peppers found in the produce department and frozen corn kernels, it takes only minutes to prepare.
Look for low-sodium tomato sauce. Any type of pasta or marinara sauce can be used. Shredded, reduced-fat Mexican style cheese can be used instead of Monterey jack. Canned low-fat and no-fat refried beans can be found in the ethnic section of the supermarket. Frozen diced onion and green bell pepper can be used instead of fresh onion and pepper.
If you do not have a microwave, enchiladas can be cooked in the oven or under a broiler.
Quick fix: Prepare the enchiladas. Saute the esquites. Heat the enchiladas in a microwave oven.
Turkey and refried bean enchiladas
4 6-inch corn tortillas
1/2 pound reduced-sodium, sliced turkey breast
1/2 cup canned non-fat refried beans
1/2 cup chopped fresh cilantro
1 cup bottled low-sodium, tomato sauce
1/8 teaspoon hot pepper sauce
1/2 cup shredded, reduced-fat Monterey jack cheese
Place tortillas on a counter top. Divide turkey slices among the 4 tortillas. Spread refried beans over the turkey and sprinkle cilantro on top. Roll up tortillas and place in a microwave-safe dish just big enough to hold them, seam side down. Mix tomato sauce and hot pepper sauce together and spoon over tortillas. Cover with another dish or plastic wrap and microwave on high for 2 minutes. Remove cover and sprinkle with Monterey jack cheese. Cover and microwave 1 minute. Divide between 2 plates.
Alternatively, enchiladas can be placed in an oven preheated to 400 degrees for 10 minutes to warm through or under a broiler for 5 minutes.
Makes 2 servings. Nutrition per serving: 402 calories (18 percent from fat), 8.2 grams fat (3.8 grams saturated fat), 68 milligrams cholesterol, 39.2 grams protein, 45.3 grams carbohydrates, 7.9 grams fiber, 610 milligrams sodium.
Esquites (fried corn)
2 teaspoons canola oil
1 cup diced onion
1 cup diced green bell pepper
1 cup frozen corn kernels
Several drops hot pepper sauce
Salt and freshly ground black pepper
Heat oil in a nonstick skillet over medium-high heat. Add onion, green peppers and corn. Saute 5 to 6 minutes. Add, hot pepper sauce, salt and pepper to taste.
Makes 2 servings. Nutrition per serving: 141 calories (33 percent from fat), 5.2 grams fat (0.5 grams saturated fat), no cholesterol, 3.3 grams protein, 23.7 grams carbohydrates, 3.6 grams fiber, 14 milligrams sodium.
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