Broccoli Enchiladas
Tonight, broccoli is the focus of this ancient Mexican delicacy. The broccoli is bathed in a light béchamel sauce flavored with lemon, oregano and a touch of nutmeg. Sweet onion, peppers, garlic and chopped chicken (or plant based choice) complete the enchilada filling.
The dish is covered with a tasty red enchilada sauce and served with homemade tomato salsa. Spicy Rice and an avocado/citrus salad finish the plate.
This is an excellent meal for dinner guests as it can be prepared ahead of time.
Grocery List: Broccoli Enchiladas
Sunday, Broccoli Enchiladas
Produce
garlic (if needed)
1 large yellow onion
1 head butter lettuce
fresh cilantro leaves
1 red bell pepper
1 green bell pepper
1-1/2 lb. broccoli
3 limes
4 avocados
4 pink grapefruit
Canned/Dried Foods
one 32 oz. box low-sodium vegetable broth (if needed)
two 15 oz. cans no-salt chopped tomatoes
one 15 oz. can tomato sauce
balsamic vinegar (if needed)
unbleached flour (if needed)
dry basil leaves (if needed)
dry oregano leaves (if needed)
chili powder (if needed)
cumin powder (if needed)
red and white wine to cook with (if needed)
Frozen Foods:
Plant-based Chik’n Strips of choice
Chilled Foods/Dairy
8 oz. sharp cheddar cheese
1 package large whole-wheat tortillas
Nutritional Value: Broccoli Enchiladas
Broccoli Enchiladas
Nutritional Analysis
Per Serving
Calories: 610
Protein: 17 g
Carbohydrates: 66 g
Total Fat: 28 g
(Saturated Fat:) 6 g
Dietary Fiber: 13 g
Cholesterol: 15 mg
Sodium: 780 mg
% calories from fat: 43.5 %
Serving Size:
1 large enchilada with 2 T. quick low-sodium salsa and one dressed grapefruit/avocado side salad.
