Enchiladas just got healthier
I’ve been craving some stick-toyour ribs comfort food. Since I grew up in Tucson, Ariz., comfort food was always something Mexican or southwestern, involving tortillas, rice, beans, cheese and a tasty sauce to drown it all in.
Which is a long way of saying: enchiladas are pretty much my dream food.
So it became my goal to create a version of enchiladas that mimicked the flavours and comfort of my childhood but didn’t make me feel weighed down.
CHARD-WRAPPED ENCHILADAS
Serves: 8
For the sauce:
■ 28-oz (800 mL) can of whole peeled tomatoes
■ 1/2 large yellow onion, roughly chopped
■ 3 cloves garlic, smashed
■ 2 tsp (10 mL) chili powder
■ 1 tsp (5 mL) olive oil
For the filling:
■ 1/2 cup (125 mL) cooked brown rice
■ 3/4 cup (180 mL) cooked black beans, rinsed (drained if canned)
■ 3/4 cup (180 mL) cubed or shredded cooked chicken breast
■ 3/4 cup (180 mL) baby spinach leaves, chopped
■ 3/4 cup (180 mL) shredded cheddar cheese
■ 1 tsp (5 mL) ground cumin
■ 1 tsp (5 mL) dried oregano
■ 1 tsp (5 mL) granulated garlic
■ 1/2 tsp (2.5 mL) kosher salt
■ Pinch cayenne (optional)
■ 8 large chard leaves
■ 1/4 cup (60 mL) shredded cheddar cheese
■ 1/4 cup (60 mL) cilantro leaves
■ 1/4 cup (60 mL) plain low fat Greek yogurt
1. Heat the oven to 375 F (190 C). Make the sauce: Place all the sauce ingredients in a medium saucepan and simmer over medium-low heat, partially covered with a lid, for 20 minutes, gently smashing open the tomatoes with a wooden spoon as it cooks. Turn off heat, allow to cool a little.
2. Carefully blend sauce with an immersion blender or in a blender (be very careful of steam).
3. Prepare the chard leaves: Cut away the stems below the leaves. Then, if the stems are tough, gently cut out the first inch or so of stem within the leaf, cutting it out in a “V” shape with a knife.
4. Parboil the leaves in a large pan of simmering water over medium-low heat until tender, but not falling apart, about 2 minutes. (Err on the side of undercooking; not overcooking.)
5. Make the filling: Combine all the filling ingredients (through cayenne) in a large bowl and stir.
6. Roll the enchiladas: Place the softened chard leaf on a cutting board with the stem end closest to you. Place about 1/4-1/3 cup (60-80 mL) of filling on the leaf, about 1 inch (2.5 cm) from the bottom of the leaf. Gently fold the sides of the leaf inward and then roll up the leaf from the bottom. (Note: if the stem is still a little tough, go ahead and let it “break” as you roll; it will be in the centre of the roll-up, so it won’t be visible.)
7. Spray a 9-by-9-inch (22.5-by22.5 cm) or 2-quart (2-L) baking dish with non-stick spray. Spread 1/4 cup (60 mL) of the sauce on the bottom and then lay the 8 enchiladas on top.
8. Pour the sauce on top, tightly cover with foil and bake 20 minutes. Remove the foil, top with remaining 1/4 cup of cheese and bake uncovered for 10 more minutes. Top with yogurt and cilantro and serve.