Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Tortilla | 1 medium flour (45g) | 140 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Enchilada | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4 cup sliced green onions, divided
- 1/2 x garlic clove, minced
- 1/2 x 10 oz pack of frozen spinach
- 1 cups monterey jack cheese - reduced fat, divided
- 1/2 cup 1% low fat cottage cheese
- 1/4 cup fat free sour cream
- 5 x corn or flour tortillas (6 inch)
- 1/2 can enchilada sauce (10 oz)
- 1/2 can tomato sauce (unsalted - 10 oz)
- =
Directions
Note: For the spinach, it must be: thawed, drained, squeezed dry. (Tip: to quickly dry spinach, put it in your potato ricer and squeeze away). Preheat oven to 375 degrees F. Coat a nonstick skillet with cooking spray; place over medium heat until hot. Add 1/4 cup green onions and garlic; sauté 2 minutes. Add spinach; sauté 3 minutes. Remove from heat; stir in 1 cup Monterey Jack cheese, cottage cheese, and sour cream. Fill a skillet with water to a depth of 1 inch; bring to a simmer. Dip tortillas, 1 at a time, in simmering water using tongs. Immediately spoon about 1/4 cup of the spinach mixture down the center of each softened tortillas; and roll up. Place 2 enchiladas in each of 5 individual gratin dishes or arrange all enchiladas in a single layer in an 11 x 7 inch baking dish coated with cooking spray. Combine enchilada sauce and tomato sauce; pour evenly over enchiladas. Cover and bake at 375 degrees F. for 20 minutes. Sprinkle remaining 1 cup Monterey Jack cheese evenly over enchiladas. Bake uncovered, an additional 5 minutes or until cheese melts. Sprinkle remaining 1/4 cup green onions evenly over enchiladas. Yield: 5 servings (serving size: 2 enchiladas) Per Serving: 372 Calories; 27 grams of Protein; 11 grams of Fat; 5.8 grams of Fiber; 645 mg. of Sodium; 616 mg. Calcium. Submitted By: Kathleen Hooker, Traveling Gourmet Personal Chef Service, Toledo, OH (419) 843-7846