Active time: 25 minutes Total time: 1 hour
Shredded jackfruit serves as a delicious vegetarian filling similar to shredded carnitas in these enchiladas. The homemade enchilada sauce is a snap to make with pantry staples and is much lower in sodium than canned versions. Serve with a salad of kale, avocado and orange segments for a complete meal.
RD tip: While jackfruit is a great plant-based meat alternative, it doesn’t offer the same protein content. To make this a high-protein meal, add black beans to the enchiladas or serve with a fried egg on top.
Vegetarian Jackfruit Enchiladas
- 3 tablespoons olive oil, divided
- 1 (14-ounce/400g) can young green jackfruit, drained
- 1 small onion, finely chopped, divided
- 4 teaspoons salt-free chili powder
- 1 tablespoon white whole-wheat flour or all-purpose flour
- 1 teaspoon cumin
- 1/4 teaspoon cinnamon
- 1 (15-ounce/425g) can tomato sauce
- 1 cup (237ml) low-sodium vegetable or chicken broth
- 1 tablespoon honey
- 8 small (5-in/13-cm) corn tortillas
- 1/2 cup (57g) sharp cheddar cheese, grated
- 1/4 cup (35g) hulled pumpkin seeds (pepitas)
Preheat oven to 350°F (177°C). Coat an 8-inch (20-cm) square baking dish with cooking spray. Drain and rinse the jackfruit. Break up the fruit, chopping up any firm bits and discarding the seeds.
Heat 2 tablespoons oil in a large sauté pan over medium-high heat. Add the jackfruit and half of the onions and cook, stirring occasionally, until the fruit begins to brown, 10 minutes. Transfer to a bowl and set aside.
Return the pan to the stove over medium heat. Add the remaining oil and onions. Cook, stirring occasionally, until tender, 4 minutes. Add the chili powder, flour, cumin and cinnamon, and cook, stirring constantly, for 1 minute. Whisk in the tomato sauce, broth and honey and bring to a simmer. Keep warm over low heat.
Heat the tortillas in batches in a large non-stick pan over medium-high heat until pliable or wrap in moist paper towels and microwave for 1 minute. Put 3 tablespoons of the jackfruit mixture on each corn tortilla, roll, and place seam side down in the baking dish.
Pour the sauce over the enchiladas, sprinkle with the cheese and pepitas. Bake uncovered until cheese has melted and the sauce is bubbly around the edges, 30 minutes.
Serves: 4 | Serving Size: 2 enchiladas
Nutrition (per serving): Calories: 372; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 15mg; Sodium: 698mg; Carbohydrate: 37g; Dietary Fiber: 12g; Sugar: 11g; Protein: 11g
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