Originally created 01/27/99

Eat for life: Enchilada wedges let you keep your resolutions

Whether it's the beginning of the new year or late December, it's never too late to improve your eating habits. This recipe for spicy Veggie Enchilada Wedges gives you a high-flavor, low-fat way to add spice to your diet. The meatless dish is full of complex carbohydrates and protein from beans, corn and corn tortillas, but it's also delicious because it is made with salsa, light sour cream and sharp Cheddar cheese.

This recipe was created using regular Cheddar cheese because it melts and tastes better than low-fat versions. However, if your New Year's resolutions call for you to be extra careful, substitute low-fat cheese.


Olive oil cooking spray

10 5-inch corn tortillas

1 teaspoon olive oil

2 medium zucchini, washed, trimmed and shredded on a cheese shredder (about 2 1/2 cups)

1 clove garlic, crushed through a press, or 1/4 teaspoon garlic powder

1/2 red bell pepper, stemmed, seeded and diced

1 9-ounce box frozen whole kernel corn

1 16-ounce can low-salt black beans, drained

1/2 teaspoon ground cumin

1/4 teaspoon salt

1/2 cup light sour cream

1 16-ounce jar hot or medium salsa

4 ounces sharp Cheddar cheese, shredded (about 1 cup)

Heat the oven to 350 degrees. Coat a 9- or 10-inch pie pan with cooking spray and set aside.

In a large, nonstick skillet, heat the olive oil over medium heat. Add the zucchini and garlic and cook for 4 to 5 minutes, until the zucchini is limp and moisture begins to evaporate. Stir frequently. Stir in red pepper, corn, beans, cumin and salt; cook 4 to 5 minutes longer. Remove from heat and stir in sour cream. Set aside.

Arrange four of the tortillas in an overlapping circle across the bottom of the prepared pie pan. Spoon one-third of the zucchini mixture over the top, drizzle with about one-third of the salsa and sprinkle lightly with cheese. Top with three more tortillas, and another third of the zucchini and salsa. Finish with remaining tortillas, zucchini, salsa and cheese.

Bake for 40 to 45 minutes or until the top is brown and the mixture is bubbling. Allow to stand for at least 10 minutes before cutting.

Makes 8 servings.

Nutritional information per serving: Calories, 378; fat, 9.6 grams (22 percent of calories from fat); protein, 15 grams; carbohydrates, 60 grams; dietary fiber, 7.7 grams; cholesterol, 25 milligrams; sodium, 770 milligrams.

If you have a recipe you would like streamlined to contain less fat and fewer calories, send the recipe and the number of servings it makes to Eat for Life at 78 Kiva Place, Sandia Park, NM 87047. Please include a self-addressed, stamped envelope and the name of your newspaper. You may also send recipes by e-mail to eatlofat@AOL.com.


Trending this week:


© 2018. All Rights Reserved.    | Contact Us