Enchiladas
Moderate nutritional value
Chicken-filled corn tortillas baked in red chili sauce with cheese.
Enchiladas are corn tortillas rolled around shredded chicken, covered with red chili sauce and grated cheese and baked until bubbling. Two enchiladas (about 330 g) have around 555 kcal, 43 g protein and 28 g fat, plus about 1,000 mg of sodium from the sauce and cheese. Topping them with shredded lettuce and fresh salsa instead of sour cream adds volume without much fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 8.6g | 12.3% |
| Carbs | 9.7g | 3.2% |
| Simple Sugars | 3.39g | Estimate |
| Complex Carbs | 5g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 68g | 2.7% |
| Calories | 168 | 7.5% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.23 | g | 16.2% |
| Monounsaturated | 2.44 | g | 9.8% |
| Polyunsaturated | 2.13 | g | 16.4% |
| Omega-3 | 0.639 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 12 | mg | 1.3% |
| Omega-6 | 1.491 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.7 | mg |
| Vitamin E | 0.57 | mg |
| Selenium | 9.59 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 37.9 | mcg | 4.2% |
| vitamin B1 | 0.049 | mg | 4.1% |
| vitamin B2 | 0.122 | mg | 9.4% |
| vitamin B3 | 3.15 | mg | 19.7% |
| vitamin B6 | 0.204 | mg | 12.0% |
| vitamin B9 | 6.59 | mcg | 1.6% |
| vitamin B12 | 0.182 | mcg | 7.6% |
| vitamin C | 0.704 | mg | 0.8% |
| vitamin D | 0.093 (4 IU) | mcg | 0.6% |
| vitamin E | 0.572 | mg | 3.8% |
| vitamin K | 8.14 | mcg | 6.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 110 | mg | 11.0% |
| iron | 1.03 | mg | 5.7% |
| magnesium | 25.6 | mg | 6.4% |
| phosphorus | 167 | mg | 23.9% |
| potassium | 168 | mg | 6.5% |
| sodium | 301 | mg | 13.1% |
| zinc | 1.25 | mg | 11.4% |
| copper | 0.066 | mg | 7.3% |
| manganese | 0.1 | mg | 4.3% |
| selenium | 9.59 | mcg | 17.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 410 | mg | 58.6% | 177% |
| Isoleucine | 687 | mg | 49.1% | 159% |
| Leucine | 1062 | mg | 38.9% | 121% |
| Lysine | 1032 | mg | 49.1% | 149% |
| Methionine | 490 | mg | 46.7% | 147% |
| Phenylalanine | 1038 | mg | 59.3% | 175% |
| Threonine | 522 | mg | 49.7% | 145% |
| Tryptophan | 151 | mg | 53.9% | 158% |
| Valine | 686 | mg | 37.7% | 119% |
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Recipe
See full recipeIngredients
- Corn tortillas (15 cm) 8 (200 g)
- Cooked chicken, shredded 400 g
- Red enchilada sauce 500 ml
- Monterey Jack cheese, grated 150 g
- Onion, finely chopped 1 small (100 g)
- Vegetable oil 2 tbsp
- Garlic, minced 2 cloves
- Ground cumin 1 tsp
- Fresh cilantro, chopped 10 g
Instructions
- 1
Heat the oven to 190C and spread 125 ml of the enchilada sauce over the bottom of a 23 x 33 cm baking dish.
- 2
Heat 1 tbsp oil in a frying pan and cook the onion for 5 minutes until soft, then add the garlic and cumin and cook for 1 minute.
- 3
Mix the onion with the chicken, another 125 ml of the sauce and half of the cheese.
- 4
Brush the tortillas lightly with the remaining oil and heat them in a frying pan over medium-high heat for about 20 seconds per side, until soft and pliable.
- 5
Divide the filling among the tortillas, roll them up and lay them seam side down in the dish.
- 6
Pour the remaining sauce over the top, sprinkle with the rest of the cheese and bake for 20 minutes until bubbling.
- 7
Scatter with the cilantro and serve 2 enchiladas per person.