Category Archives: Nutrition

Friends Share

Good friends share good recipes. Here’s one of our favorites, Zesty Vegetable Enchiladas. Hope you enjoy them. Have a recipe you’d like to share with me?

 Zesty Vegetable Enchiladas

1 1/3 cups water
½ cup dry lentils
¼ teaspoon salt
8 – 6 inch flour tortillas
2 medium carrots, thinly sliced
1 ½ teaspoon chili powder or ground cumin
6 oz. Monterey Jack cheese w/ Jalapeno peppers, shredded
1 tablespoon cooking oil
1 medium zucchini, quartered lengthwise & sliced
1 – 14 ½ oz. can chunky chili stewed tomatoes.
(note, I prefer to use a jar of medium salsa instead of the stewed tomatoes).

In medium saucepan – combine water, lentils & salt. Bring to boil, reduce heat, cover, simmer 20 min. or till tender. Drain w/ cold water. Set aside.

Meanwhile wrap tortillas and heat them for 10 minutes in oven heated to 350 degrees F. Spray 2 quart rectanglar baking dish with nonstick coating.

In a large skillet, stir-fry carrots & chili powder in hot oil about 2 minutes. Add zucchini, stir fry for 2-3 minutes or till crsisp-tender. (Add oil if/as necessary). Remove from heat. Stir in lentils, ½ of undrained stewed tomatoes (or salsa), and ½ of cheese.

Spoon veggie mixture onto tortillas, dividing evenly. Roll up tortillas, place seam side down in prepared dish. Cover w/ foil. Bake 8 min. Uncover and bake 7 – 12 min. or till heated through & tortillas are crisp.

In small saucepan heat remaining tomatoes, spoon over enchiladas. Top w/ remaining cheese; bake 1 min. or till melted.

Nutrition information (each):

473 cal.
20g. fat, 38 mg. chol.
22 g. protein
53 g. carbo,
7g. fiber,
762 mg. sodium.


54% calcium
34% iron,
117% vit. A,
35% vit.c,
18% thiamine,
29% riboflavin,
20% niacin