Low-Fat Enchiladas(No Meat, Bean Filled)
Delicious low-fat enchiladas filled with beans and cheese, topped with flavorful sauce and green onions, perfect for a healthy and satisfying Mexican-inspired meal.
Ingredients
- 1 Tbsp. oil ⓘ
- 1 Tbsp. chili powder ⓘ
- 1 1/2 Tbsp. flour ⓘ
- 1 1/2 c. water
- 1 tsp. vinegar ⓘ
- 1/2 tsp. garlic powder ⓘ
- 1/2 tsp. onion powder ⓘ
- 1/2 tsp. salt ⓘ
- 1/4 tsp. oregano leaves ⓘ
- 1/2 c. low-fat cottage cheese ⓘ
- 3/4 c. no fat refried beans ⓘ
- 1 c. grated low-fat cheese ⓘ
- 1 medium onion, finely chopped ⓘ
- 8 corn tortillas ⓘ
- 1 c. mock sour cream ⓘ
- 4 Tbsp. chopped green onions ⓘ
Instructions
- To make the sauce, heat oil, chili powder, and flour in a small saucepan to make a paste.
- Gradually add water, stirring constantly; then stir in vinegar, garlic powder, onion powder, salt, and oregano.
- Bring the mixture to a boil, then reduce heat and simmer for 3 minutes.
- Spread a small amount of sauce on each tortilla.
- Mix cottage cheese, refried beans, and chopped onion, then spoon the mixture onto each tortilla.
- Roll up the tortillas and place them seam-side down in a baking dish.
- Pour remaining sauce over the filled tortillas.
- Sprinkle grated low-fat cheese on top.
- Bake in a preheated oven at 375°F (190°C) for about 10 minutes or until cheese is melted and bubbly.
- Serve hot, topped with chopped green onions and a dollop of mock sour cream.
Tips & Substitutions
For a spicier sauce, consider adding diced jalapeños or cayenne pepper to the mixture. If you’re out of low-fat cottage cheese, ricotta can be a good substitute. Using whole grain tortillas can add extra fiber. For a different flavor, try adding black beans or corn to the filling, which are also popular in many vegetarian recipes.
Serving Suggestions
These enchiladas pair beautifully with a refreshing Mexican salad dip or a side of guacamole. For a complete meal, serve with a side of brown rice or a simple green salad. Garnish with extra chopped green onions and a slice of lime for added freshness. They also make a great dish for potlucks or family gatherings.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the enchiladas in a baking dish, cover with foil, and warm in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through. You can also microwave them for a quicker option, but the oven retains better texture.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Enchiladas(No Meat, Bean Filled) contains roughly 832 calories, with 36g protein, 159g carbohydrates, and 9g fat. It is an excellent source of dietary fiber (91% of the Daily Value), protein (72% of the Daily Value), and iron (58% of the Daily Value). Note that it is relatively high in sodium, at 2527mg per serving (110% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of cheese?
Yes, you can substitute low-fat cheese with other varieties like mozzarella or pepper jack for added flavor. Just be mindful of the fat content if you're aiming for a low-fat dish. Experimenting with different cheeses can enhance the overall taste of your enchiladas.
Can I freeze the enchiladas?
Absolutely! You can freeze the assembled enchiladas before baking. Just wrap them tightly in plastic wrap and then foil to prevent freezer burn. When ready to bake, remove from the freezer, thaw overnight in the refrigerator, and then bake as directed. This makes for an easy meal option later on.
What can I use instead of corn tortillas?
If you prefer or need a gluten-free option, you can use flour tortillas instead of corn. Whole wheat tortillas are another healthy alternative, providing more fiber. Just keep in mind that the texture and flavor may slightly change, but they will still be delicious.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).