If you’re new to Meatless Monday, or just looking for a way to cut down on meat throughout the week, tofu makes a great alternative.
Tofu is a versatile ingredient you can sautee, fry or eat cold in salads. For this week’s Meatless Monday recipe, we’re using tofu to add protein to a pan of cheesy enchiladas.
Black beans, extra firm tofu, cilantro and minced red onion are rolled into white corn tortillas with enchilada sauce. The rolls are topped with plenty of grated cheese, then popped in the oven until it’s melted and gooey.
Total time: 1 hour 15 minutes | Serves 8
1 (12-ounce) carton extra-firm tofu
1/2 teaspoon Mexican oregano
1/4 cup chopped cilantro, divided
1/2 teaspoon salt
1 (28-ounce) can enchilada sauce
8 (6-inch) white corn tortillas
1 (15-ounce) can black beans, drained
1/2 cup minced red onion
1/2 cup light 4-cheese Mexican cheese
Shredded lettuce, low-fat sour cream, for garnish
Heat the oven to 400 degrees.
Drain any liquid from the tofu carton, then crumble the tofu. Place it on several layers of paper towels to drain. Pat the tofu with towels to remove excess moisture and let it drain about 15 minutes. Set aside 1/4 cup of the tofu.
Combine the remaining tofu, oregano, 2 tablespoons of cilantro and the salt in a bowl.
Heat the enchilada sauce in skillet until hot. Dip the tortillas, one at a time, into the sauce to lightly coat both sides. Spoon about 3 tablespoons of tofu down the center of the tortilla, then top the tofu with about 2 tablespoons of beans. Sprinkle with 1 tablespoon of red onion.
Roll up the tortilla and place it seam-side down in a 9-inch square baking dish. Repeat with the remaining tortillas.
Pour the remaining enchilada sauce over the top of the tortillas. Sprinkle them with the reserved crumbled tofu, then the cheese. Bake the enchiladas until the sauce is hot and bubbly, 20 to 25 minutes. Sprinkle the enchiladas with the remaining cilantro. Serve each on top of some lettuce and dolloped with a little sour cream.
Each enchilada: 237 calories; 587 mg sodium; 2 mg cholesterol; 6 grams fat; 1 gram saturated fat; 35 grams carbohydrates; 13 grams protein; 7.51 grams fiber.
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