Description of this recipe:
These Zucchini Enchiladas offer a delightful and healthy alternative to traditional corn or flour tortillas. Instead of carb-heavy wraps, we use thinly sliced zucchini ribbons to encase a flavorful filling of chicken (optional), black beans, corn, and aromatic spices. Smothered in enchilada sauce and topped with melted cheese, these enchiladas provide a satisfying and guilt-free dinner option that’s perfect for any night of the week. This recipe is adaptable, allowing you to customize the filling based on your preferences and dietary needs, making it a versatile choice for various lifestyles.
Why you will love this recipe:
You’ll absolutely adore these Zucchini Enchiladas for several compelling reasons. Firstly, they’re incredibly nutritious, packed with vitamins and fiber from the zucchini, black beans, and corn. Secondly, they offer a significant reduction in carbohydrates compared to traditional enchiladas, making them a fantastic choice for those following a low-carb or keto-friendly diet. Thirdly, the zucchini’s mild flavor seamlessly complements the savory filling and enchilada sauce, creating a harmonious and balanced dish.
Moreover, this recipe is incredibly easy to customize. You can tailor the filling to your liking by adding other vegetables like bell peppers or mushrooms, or swapping the chicken for ground turkey or even tofu for a vegetarian option. The vibrant colors and fresh ingredients make this a visually appealing dish, perfect for impressing guests or simply enjoying a wholesome family meal.
Finally, the Zucchini Enchiladas are surprisingly easy to prepare. With minimal prep time and simple cooking steps, you can have a delicious and healthy dinner on the table in under an hour. This recipe is not just a healthier choice, but also a convenient one, making it a winner in every way.
Ingredients:
- 3 medium zucchinis, thinly sliced lengthwise
- 1 cup cooked shredded chicken (optional)
- 1 cup black beans, rinsed and drained
- 1 cup corn kernels
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper, to taste
- 1 ½ cups enchilada sauce, divided
- 1 ½ cups shredded cheese (Mexican blend or cheddar)
- 1 tbsp olive oil
- Fresh cilantro, for garnish
Preparation:
Step 1: Preheat oven to 375°F (190°C) and lightly grease a 9×13-inch baking dish. This ensures the enchiladas cook evenly and prevents sticking.
Step 2: Use a mandoline or a sharp knife to slice the zucchinis lengthwise into thin ribbons, approximately 1/8-inch thick. This allows the zucchini to roll easily and cook through without becoming mushy. Lightly salt the zucchini slices and let them sit for 10 minutes. This draws out excess moisture, preventing the enchiladas from becoming watery. Pat the zucchini slices dry with paper towels.
Step 3: In a skillet over medium heat, add olive oil. Sauté the diced onions for 2-3 minutes, until softened and translucent. Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can turn bitter. Stir in the black beans, corn kernels, cumin, chili powder, salt, and pepper. If using chicken, add it to the skillet along with ½ cup of the enchilada sauce. Stir well to combine all the ingredients and heat through. Remove the skillet from heat.
Step 4: Lay 2-3 zucchini slices slightly overlapping each other to create a wider base. This helps to prevent the filling from escaping and creates a sturdy “tortilla.” Spoon a small amount of the filling onto one end of the zucchini slices. Roll up tightly, starting from the filled end. Place the rolled enchilada seam-side down in the prepared baking dish. Repeat this process with the remaining zucchini slices and filling, arranging the enchiladas snugly in the dish.
Step 5: Pour the remaining enchilada sauce evenly over the zucchini rolls, ensuring they are well coated. Top with the shredded cheese, distributing it evenly over the entire dish. Cover the baking dish with foil to prevent the cheese from burning and to help the enchiladas cook evenly. Bake for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted, golden, and bubbly. Let the enchiladas cool for a few minutes before serving.
COOKING Rating:
Easy
Serving Suggestions:
These Zucchini Enchiladas are delicious on their own, but they also pair well with a variety of sides. Consider serving them with:
- A dollop of sour cream or Greek yogurt
- A side of guacamole or avocado slices
- A refreshing salsa or pico de gallo
- A simple green salad with a light vinaigrette
- Spanish rice or quinoa for a heartier meal
Tips:
- Zucchini Selection: Choose zucchinis that are firm and free of blemishes. Smaller zucchinis tend to have fewer seeds and a more delicate flavor.
- Slicing the Zucchini: A mandoline slicer is highly recommended for achieving uniform and thin zucchini ribbons. If you don’t have one, use a sharp knife and take your time to slice the zucchini as evenly as possible.
- Preventing Watery Enchiladas: Salting the zucchini and patting it dry is crucial for removing excess moisture. Don’t skip this step!
- Customizing the Filling: Feel free to get creative with the filling. Add chopped bell peppers, mushrooms, or spinach for extra vegetables. Use ground turkey, tofu, or beans instead of chicken for a different protein source. Experiment with different spices and herbs to create your own unique flavor profile.
- Enchilada Sauce: Use your favorite store-bought or homemade enchilada sauce. If you prefer a milder flavor, choose a mild enchilada sauce. For a spicier kick, opt for a medium or hot sauce.
- Cheese: Mexican blend cheese or cheddar cheese are both great options for these enchiladas. You can also use Monterey Jack, pepper jack, or a combination of cheeses.
- Make-Ahead Option: You can assemble the enchiladas ahead of time and store them in the refrigerator for up to 24 hours. Add the cheese just before baking.
- Freezing: These enchiladas can be frozen for up to 2 months. Wrap them tightly in plastic wrap and then foil. Thaw overnight in the refrigerator before baking.
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Nutritional Information: (Per serving, approximate, without chicken)
- Calories: 300
- Protein: 15g
- Sodium: 500mg
Conclusion:
These Zucchini Enchiladas are a fantastic way to enjoy the flavors of traditional enchiladas without all the extra carbohydrates. The zucchini provides a light and refreshing base, while the flavorful filling and cheesy topping create a satisfying and delicious meal. Whether you’re looking for a healthier alternative to your favorite comfort food or simply want to incorporate more vegetables into your diet, this recipe is sure to become a new favorite. So gather your ingredients, preheat your oven, and get ready to enjoy a guilt-free and flavorful enchilada experience!
Questions and Answers about this recipe:
Q1: Can I make these enchiladas vegetarian?
A: Absolutely! These Zucchini Enchiladas are easily adaptable to be vegetarian. Simply omit the chicken from the filling and add extra beans, corn, or other vegetables to compensate. You can also use tofu or tempeh as a vegetarian protein source. Just make sure to season it well to complement the other flavors in the filling.
Q2: My zucchini is very watery. Is there anything else I can do to prevent soggy enchiladas?
A: Besides salting and patting the zucchini dry, another helpful tip is to briefly sauté the zucchini slices in a dry skillet before assembling the enchiladas. This will help to evaporate some of the excess moisture and prevent them from becoming soggy during baking. Make sure not to overcook them, as you still want them to be pliable enough to roll.
Q3: Can I use a different type of sauce instead of enchilada sauce?
A: While enchilada sauce provides the classic flavor profile for this dish, you can certainly experiment with other sauces. Consider using a salsa verde for a brighter and tangier flavor, or a creamy chipotle sauce for a smoky and spicy kick. Just be mindful of the consistency of the sauce, as you want it to be thick enough to coat the enchiladas without making them overly watery.
Q4: I don’t have a mandoline. Is there another way to slice the zucchini thinly?
A: While a mandoline makes the process much easier and more consistent, you can definitely slice the zucchini thinly with a sharp knife. The key is to use a long, thin knife and take your time to slice the zucchini as evenly as possible. Aim for slices that are about 1/8-inch thick. It might take a little practice, but with patience, you can achieve similar results without a mandoline.
Q5: Can I add a spicy kick to these enchiladas?
A: Certainly! There are several ways to add a spicy kick to these Zucchini Enchiladas. You can use a hot enchilada sauce, add a pinch of cayenne pepper or red pepper flakes to the filling, or include a diced jalapeño pepper in the sautéed vegetables. You can also top the finished enchiladas with a drizzle of hot sauce or a sprinkle of crushed red pepper for an extra burst of heat. Adjust the amount of spice to your liking.
