Homemade Enchilada Sauce

Mmmm... my family loves all Mexican inspired dishes (and our Tex-Mex) and enchiladas are such a versatile dish, I can get my family to eat them with chicken, beef or even beans/vegetables. Now I know that traditionally, enchilada sauce does not even contain tomato sauce (instead you use chiles as a base) but this NON traditional sauce is quick and DELICIOUS! I have been trying to use less canned products and this is a perfect solution that my family loves. 

1 cup low sodium tomato sauce
1 cup low sodium chicken broth
2 tablespoons whole wheat flour
2 tablespoons canola oil
1 tablespoon brown sugar
1 tablespoon chili powder
½ teaspoon salt

1. Heat sauce pan to medium-high. 
2. Add oil and flour and stir until it reaches a nice brown color (about color of peanut butter). 
3. Then, add tomato sauce and chicken broth to pan and stir well.
4. Last, add brown sugar, chili powder and salt. 

This mixture makes about 2 cups, which worked well with 8-10 enchiladas for my family (I used 1 cup mixed in the enchiladas and the rest to top the enchiladas before cooking). However, my husband loved the sauce so much he wished there was more! 


Makes 2 cups (each serving about ¼ of cup): 101 calories, 2 g protein, 9 g carbohydrates, 1 g fiber, 7 grams fat (1 g saturated) and 146 mg sodium. 

Does anyone have a more traditional sauce they love as well? 

No Mayo Coleslaw

This past Sunday, we were invited over for a dinner shrimp boil at one of our good friend's homes. Knowing it was going to be SO hot here in Texas and that the kiddos were most likely going to want to play outside the entire time, I decided to bring a cold side dish! I am no fan of a heavy mayo laden dish, so this light and crunchy slaw is a great quick and easy dish to bring. 

NO Mayo Coleslaw

4 cups pre-shredded cabbage

½ cup roasted, salted and hulled sunflower seeds

½ lemon, squeezed

¼ cup olive oil

¼ cup chopped parsley

2 chopped green onions

2 tablespoons Dijon mustard

2 tablespoons honey

Pepper to taste 

1. Mix olive oil, Dijon mustard, lemon juice, parsley and green onions in bowl.

2. Stir in the pre-shredded cabbage and sunflower seeds.

3. Stir until cabbage is well coated.

4. Enjoy!

 

Makes about 8 servings (about ½ cup each): 139 calories, 3 g protein, 9 g carbohydrates, 2 g fiber, 11 g fat (2 g saturated) and 86 mg sodium per serving. 

Spaghetti Squash

"Spaghetti squash for supper tonight honey?" you ask. "Ummm... you mean spaghetti with that yellow crooked squash in it?". Not exactly. If you are not yet familiar with spaghetti squash, the large squash separates into spaghetti like strands after baked. The cooked squash is somewhat of a blank canvas, however, I have a recipe for one of my favorite variations below. 

But first, lets break down the preparation:

1. Select a nice spaghetti squash at the supermarket or farmer's market. When you get home, pull out a sharp knife and a cutting board. 

2. Slice the entire squash in half. 

3. Scoop out the seeds and stringy membranes, leaving the side flesh. 

4. Place the halves into a baking pan, face-down (I used foil because I hate washing dishes!) 

5. Bake at 350 degrees F for about 45 minutes. 

6. When that 45 minutes is up, take the squash out of the oven and let cool slightly. Get ready- the magic is about to happen   :)

6. Take a fork and start shredding the sides of the squash and you will see nice little strands appear. Continue until all of the flesh has been turned to strands. 

7. Then, assemble all other ingredients: 

- 8 cups fresh spinach

- 1 drained can low sodium chickpeas

- 1 drained can diced tomatoes

- 1 small chopped onion

- 2 small minced cloves of garlic

- 1 cup fresh mushrooms

8. Place onions, chickpeas, mushrooms and spinach in skillet with 1 tablespoon olive oil.

9. Once onions begin to become translucent and spinach wilted, add garlic, tomatoes and spaghetti squash strands. 

10. Saute all ingredients for about 3-5 minutes. 

11. Top with fresh basil and feta cheese; enjoy!

Ingredient List (about 4 servings when completed)

- 1 4-6 oz spaghetti squash

- 8 cups fresh spinach

- 1 drained can low sodium chickpeas

- 1 drained can diced tomatoes

- 1 small diced onion

- 2 small minced cloves garlic

- 1 cup fresh mushrooms

- 1 tablespoon olive oil

- 1/2 cup feta cheese

- Sliced basil leaves 

- Crushed red pepper to taste

Alternate preparation method

Another method my husband enjoys is eating this dish like typical spaghetti. Simply bake and obtain strands (through step 6 above). Then, after dishing on plates, add warmed tomato sauce and preferred seasonings. Feta cheese and basil would taste yummy on your end food as well. 

Has anyone tried spaghetti squash before? Any other good recipe variation?

Happy Eating!