Perhaps unfairly, most Mexican cuisine we are familiar with has gotten a bad rap for being loaded with fat and calories. And enchiladas--a sort of casserole made of rolled tortillas filled with meat and/or cheese and topped with a red sauce (and more cheese)--are certainly among the culprits.
Which is unfortunate since enchiladas are a great make-ahead meal that will please the entire family. So how do we make this rich, cheesy dish not exceed our calorie count for the day? By starting with a low-calorie sauce, setting you on your way to a healthier version.
This homemade enchilada sauce is easier to make than you might think. With diced tomatoes and a few other staples from your pantry, you will have a healthy, low-calorie homemade enchilada sauce in a short amount of time. Serve atop your favorite enchilada recipe, or over low-calorie chicken and vegetable enchiladas for a hearty but healthy meal.
- 1 tablespoon canola oil
- 1/2 cup red onion (diced)
- 1 clove garlic (minced)
- 1 28-oz. can diced tomatoes (undrained)
- 1/2 cup chicken stock
- 1 tablespoon honey
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1/4 teaspoon salt
- 1 bay leaf
- Heat the canola oil over medium-high heat in a large skillet. Saute the onion for 5 minutes until translucent. Lower the heat to medium, add the garlic and saute for another 1 to 2 minutes, making sure the garlic doesn't brown.
- Add the remaining ingredients, bring to a boil, then lower the heat and simmer for 25 minutes. If the sauce is splattering, partially cover the skillet.
- Remove the bay leaf. Puree the sauce in batches in a food processor or blender until smooth. Taste and adjust seasonings if necessary.
- Pour over your favorite enchilada recipe.
Calories per 1/2 cup 65
|Nutritional Guidelines (per serving)|
|Total Fat||3 g|
|Saturated Fat||0 g|
|Unsaturated Fat||2 g|
|Dietary Fiber||3 g|