Recipes · Mexican · Main Courses
Enchiladas
One serving has 667 kcal and 42 g protein, and at least a fifth of a woman's daily need of niacin (107%), phosphorus (100%), pyridoxine (82%), vitamin K (81%), selenium (68%) and zinc (47%). Ready in 70 minutes.
- Preparation: 25 min
- Cooking: 45 min
- Makes: 1 serving (356 g)
- Difficulty: Easy
- Diets: Non-Vegetarian
- Contains: dairy, poultry
Ingredients
- 80 g Tortillas, ready-to-bake or -fry, corn
- 37.5 g Cheese, Cheddar
- 75 g Tomato chili sauce
- 25 g Onions, raw
- 2.5 g Garlic, raw
- 3.8 g Olive oil
- 1 g Salt, table
- 0.5 g Spices, pepper, black
- 0.5 g Spices, cumin seed
- 0.5 g Spices, oregano, dried
- 0.8 g Spices, paprika
- 3.8 g Parsley, fresh
- 125 g Chicken, broilers or fryers, breast, meat and skin, raw
Method
- In a large skillet, heat 15 grams of olive oil over medium heat for about 1-2 minutes until shimmering.
- Add 100 grams of finely chopped onion and 10 grams of minced garlic. Saute for 3-4 minutes until the onion becomes translucent and the garlic is fragrant.
- Add 500 grams of chicken breast to the skillet. Season with 5 grams of salt, 2 grams of black pepper, 2 grams of cumin, 2 grams of oregano, and 3 grams of paprika. Cook for 6-7 minutes on each side until the chicken is golden brown and cooked through (internal temperature should reach 165°F/74°C).
- Remove the chicken from the skillet and let it rest for 5 minutes. After resting, shred the chicken using two forks.
- Preheat your oven to 350°F (175°C).
- In a large bowl, combine the shredded chicken with 150 grams of shredded cheese, 100 grams of chili sauce, and the sautéed onions and garlic. Mix until well combined
- Place 2-3 tablespoons of the chicken mixture onto each tortilla. Roll each tortilla tightly and place it seam-side down in a baking dish.
- Pour the remaining 200 grams of chili sauce over the rolled tortillas and sprinkle with an additional 50 grams of shredded cheese.
- Bake in the preheated oven for 20-25 minutes until the cheese is melted and bubbly.
- Remove from the oven and let it cool for 5 minutes. Garnish with 15 grams of chopped fresh Parsley.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 667 kcal | 32% |
| Carbohydrates | 55.9 g | |
| Water | 216 mL | |
| Fiber | 8.1 g | 27% |
| Protein | 42 g | 88% |
| Tryptophan | 0.33 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.5 g | |
| Lysine | 2.3 g | |
| Methionine | 0.8 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 0.93 g | |
| Fat | 30.9 g | |
| Monounsaturated | 10.8 g | |
| Polyunsaturated | 4.6 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 4.3 g | |
| Saturated | 11.6 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 118 mg | |
| Calcium | 390 mg | 39% |
| Copper | 0.33 mg | 37% |
| Iron | 3.7 mg | 20% |
| Magnesium | 118 mg | 38% |
| Manganese | 0.41 mg | 23% |
| Phosphorus | 700 mg | 100% |
| Potassium | 844 mg | 18% |
| Selenium | 37.4 µg | 68% |
| Sodium | 1,756 mg | |
| Zinc | 3.7 mg | 47% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 15 mg | 107% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 1.1 mg | 82% |
| Folate (vitamin B9) | 35.9 µg | 9% |
| Cobalamin (vitamin B12) | 0.82 µg | 34% |
| Choline | 114 mg | 27% |
| Vitamin A | 211 µg | 30% |
| Vitamin C | 19.4 mg | 26% |
| Vitamin D (D2 + D3) | 20 IU | 3% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 72.8 µg | 81% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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