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
Download List

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.