Cinco de Mayo is a great time to try a new spin on a melt in your mouth Mexican classic. Cook up some healthy turkey enchiladas! The popular dish can either bomb your nutrition or be a nutritious bomb. If you’ve been working to meet nutrition and fitness goals, chances are you are looking for the latter. All it takes is a little creativity to revamp a recipe.
There are three main things to consider when constructing a healthy enchilada:
1) The tortilla
2) The filling
3) The sauce.
Start with the basics. Choose your ingredients wisely.
While you can control ingredients completely by making your own corn tortillas, there’s no need. Preservative-free, gluten free tortillas are commonly stocked on grocery shelves. The wraps might look simple, but don’t be deceived. Corn tortillas are as nutritious as they are useful. They are low in fat and have some calcium, fiber, magnesium, Vitamin B6, potassium, and iron.
In order to control the type of fat and the amount of sugar in your enchilada, this recipe shows you a simple way to make your own sauce and filling. Cheese topping is optional.
The 5-minute sauce below is tomato based, which means it’s rich in lycopene and Vitamin C & A. This will give your immune and cardiovascular system a boost. In addition, capsaicin-filled chili pepper, olive oil with monounsaturated fat, garlic and even a bit of cinnamon can help fight inflammation.
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The turkey meat filling is also quick to prepare. But the health benefits beat out typical fast food staples. Turkey has brain-building B6, protein and a good deal of phosphorous for bone health. The filling also includes cilantro, garlic, and onion- all of which boost immunity and stave off inflammation, so you feel your best for your fiesta.
Zesty Turkey Enchiladas 6 Servings
Making the Sauce
3 tablespoons flour
1 tsp. cumin
1 tsp. garlic powder
1/2 teaspoon cinnamon
1 tsp salt (to taste)
3 tsp chili powder
Heat in a skillet:
3 tablespoons olive oil
Once the olive oil is shimmering, add the flour/spice mix. Whisk briefly until the mixture is fragrant, but not burned.
Quickly whisk in until smooth:
6 ounce can tomato paste
1 ½ cups water
Heat the mixture thoroughly and then let it rest.
To Make the Filling
Heat 1 tablespoon olive oil in a skillet.
Once shimmering add
1 minced onion
3 cloves crushed garlic
Sauté 1 min. then add
1 lb Ground Turkey
½-1 teaspoon crushed red pepper
1 tsp cumin
When the turkey is nearly browned, add
4 tablespoons chopped cilantro
Cover the bottom of a 9x13 inch baking pan with a little sauce. Dip one side of tortilla in sauce to make it less prone to tearing. Place turkey mixture on the sauced-side of the tortilla shell. Roll and place enchiladas side-by-side in baking dish. Top with shredded Colby jack cheese or another favorite if desired.
Bake 15 minutes at 350 degrees..
Time to eat and celebrate! Salud!