An Enchilada is a corn tortilla folded around a filling and served with a savoury sauce and melted cheese. The fillings are as diverse as there are cooks, this is our interpretation of a classic bean and rice filling.
- Serving Size 1 enchilada
- Calories 187
- Fat 4 g
- Saturated Fat 1 g
- Cholesterol 5 mg
- Carbohydrate 32 mg
- Fibre 6 g
- Sugars 4 g
- Protein 7 g
- Sodium 253 mg
- Potassium 432 mg
- Iron 2 mg
- 1 Tbsp (15 mL) canola oil
- 1 onion, minced
- 4-5 cloves garlic, minced
- 1 red pepper, seeded & diced
- 1-2 Jalapeno peppers, finely diced
- 1 can (12 oz/341 mL) corn, drained (or kernels from 2 cobs)
- 1 cup (250 mL) cooked white or brown rice
- 1 large or 2 small tomato, diced
- 1 can (19 oz/540 mL) black beans, drained & rinsed (yields 2 cups/500 mL cooked beans)
- 2 tsp (10 mL) cumin
- 2 tsp (10 mL) chili powder
- 2 tsp (10 mL) oregano
- 1/2 tsp (2 mL) cinnamon
- hot sauce if desired, to taste
- 1 cup (250 mL) preferred jarred salsa
- 2 Tbsp (30 mL) tomato paste
- 12 soft corn tortillas
- 1/2 cup (125 mL) shredded cheese (Cheddar, Monterey Jack, Mozzarella)
- Sour cream, chopped green onions, cilantro as desired
Bean & Rice Filling
Red Sauce (Fast Enchilada Sauce)
Bean & Rice filling:
In a large skillet heat oil over medium. Add onions, garlic, peppers and sauté until soft and fragrant.
Stir in corn, rice, tomato, beans and spices. Cook just until hot, remove from heat.
Filling Can be frozen up to 4 months in convenient 2 cup (500 mL) portions to use as required.
Red Sauce (Fast Enchilada Sauce):
Place salsa and tomato paste in a blender or use an immersion blender and whir until smooth. Set aside. Alternatively, you can use 1 cup (250 mL) ready-to-serve enchilada sauce.
Preheat oven to 400°F (200°C).
Spoon ½ cup (125 mL) Bean & Rice filling onto a corn tortilla and roll around filling.
As you roll enchiladas, place “snuggly” next to each other in an oven proof casserole or deep skillet, just large enough to hold the number of tortillas being filled. Pour sauce over tortillas and cover with shredded cheese.
Bake in preheated oven until cheese is bubbly, about 15 minutes.
Serve with sour cream, and chopped green onion and cilantro if desired.
This recipe makes 7 cups (1.75 L) of filling.
When handling jalapeno peppers, wear latex or rubber gloves as the oils and seeds in a jalapeno can irritate your skin. Make sure you avoid touching your eyes, nose or mouth to prevent any irritation, and wash your hands with soap and water when you are done working with the pepper.