Our healthy take on enchiladas is stuffed with spicy flavour, but light in kilojoules and fat.
Our healthy take on enchiladas is stuffed with spicy flavour. Si si, is good!
Serves 4 Cost per serve $5.90 Hands-on time 15 min Cooking time 40 min 1 medium brown onion,
sliced into wedges 2 medium red capsicums, sliced 250g chicken breast fillets,
thinly sliced 4 large wholegrain tortillas ½ x 435g can refried beans ¼ cup grated reduced-fat
cheddar 1 tablespoon chopped
coriander, to garnish 4 cups mixed salad leaves,
to serve Tomato sauce 1 medium brown onion,
finely chopped 3 garlic cloves, finely chopped 500g chunky tomato passata 1 tablespoon Cajun spice mix 2 small red chillies, chopped Béchamel sauce 1 tablespoon olive oil 1 tablespoon plain flour 100ml hot reduced-salt
chicken stock 100g reduced-fat
plain yoghurt 1 Make the tomato sauce: Spray a medium saucepan with olive oil and set over medium heat. Sauté onion for 8 minutes, or until soft. Add garlic and cook for 2 minutes. Add the passata and spice mix; reduce heat to low and simmer for 15 minutes, or until reduced by a third. Add the chillies, season with cracked black pepper and remove pan from heat. 2 Meanwhile, heat a large chargrill pan over a high heat. Spray the onion wedges, capsicum and the chicken with olive oil. Cook in batches for 3–4 minutes on each side, or until vegies are tender and the chicken is cooked through. Set aside on a plate. 3 Heat tortillas, one at a time, on the same pan for 10–20 seconds each side, or until warm. Transfer the tortillas to a plate. Cover with a clean tea towel to keep them soft. 4 Preheat the oven to 180°C. Make the béchamel sauce: Heat the olive oil in a medium saucepan over medium heat, then beat in the flour vigorously with a whisk to form a smooth paste. Remove the pan from the heat, then slowly whisk in the hot chicken stock, bit by bit. When it is all incorporated, repeat with the yoghurt, whisking until smooth and thick enough to coat the back of a spoon. 5 To assemble the enchiladas, spread 1 tablespoon of the tomato sauce over the middle of each tortilla and spoon a line of beans down the centre. Divide the chicken and the vegetables among them. Fold over to enclose the fillings, then put the tortillas on a lightly oiled baking dish, seam-side down. 6 Pour the remaining tomato sauce over the tortillas, then the béchamel. Sprinkle with grated cheese and bake enchiladas for 15–18 minutes, or until bubbling. Garnish with coriander and serve with mixed salad leaves.