Shrimp Enchiladas Verde
Contributed by: Jim Romanoff of The EatingWell Healthy in a Hurry Cookbook
150 Delicious Recipes for Simple, Everyday Suppers in 45 Minutes or Less - By Jim Romanoff and the Editors of EatingWell Magazine
Putting a healthy, home-cooked meal on the table every day in these busy times is the elusive goal for millions of today's food-conscious consumers. Healthy in a Hurry is the new solution to the perennial weeknight question, "What's for dinner?" EatingWell sets the standard for creating quicker, simpler, healthful recipes that don't require hours of shopping and preparation time, and that never cut corners when it comes to great taste and sensory appeal.
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Other books often create quick-and-easy recipes with shortcut ingredients that are usually highly processed and filled with excess calories, added sugars and sodium. Healthy in a Hurry recipes use fresh ingredients that are readily available in supermarkets, making one-stop shopping a snap. Each recipe is thoroughly tested and approved by the nationally recognized EatingWell Test Kitchen and includes a complete nutritional analysis.
In addition, Healthy in a Hurry provides time-saving tips for planning meals and shopping smart, including a special pantry section listing the most essential ingredients to always have on hand to cook quick, healthy and delicious suppers. Basic cooking techniques are provided for even the greenest cooks, with suggestions for the proper tools to use, the lowdown on food safety, and quick explanations of efficient cooking techniques. (such as stir-frying, steaming, broiling and grilling). Menu suggestions allow you to quickly choose suppers made with in-season ingredients, and at-a-glance indexes point you to suppers that are extra-fast, will help you maintain a healthy weight, and are family-friendly enough to appeal to even the most finicky eaters.
Author
Jim Romanoff is the food editor and a longtime recipe developer for EatingWell Magazine in Charlotte, Vermont. He has worked for such diverse publications as Woman's Day, Fresh Ideas, Rolling Stone, Us Magazine and Details. He has been a restaurant cook and caterer and is an avid home cook.
Shrimp with spicy tomatillo-and-cilantro sauce, a common combination in coastal Mexican cuisine, make bright-tasting enchiladas. Precooked shrimp help get them on your table in a hurry.
Ingredients:
- 1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed, diced
- 1 cup frozen corn, thawed
- 2 4-ounce cans chopped green chiles (not drained)
- 2 cups canned green enchilada sauce or green salsa, divided
- 12 corn tortillas
- 1 15-ounce can nonfat refried beans
- 1 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or Cheddar
- 1/2 cup chopped fresh cilantro
- 1 lime, cut into wedges
Directions:
1. Preheat oven to 425 F. Coat a 9-by-13-inch glass baking dish with cooking spray.
2. Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, 2 1/2 minutes.
3. Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.
4. Bake the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.
Active Minutes: 20 - Total: 45 minutes
To Make Ahead: Prepare through Step 2, cover and refrigerate for up to 1 day. Allow the cold baking dish to warm slightly before placing in a hot oven.
Serving Size: Makes 8 Servings
Nutritional Information: Per Serving: 320 calories; 9 g fat (4 g sat, 1 g mono); 136 mg cholesterol; 37 g carbohydrate; 26 g protein; 7 g fiber; 538 mg sodium. Nutrition Bonus: Fiber (28% daily value), Vitamin C (25% dv), Calcium (20% dv), Iron (20% dv). High Fiber
