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Monday, April 18, 2011

Low-Fat Tofu Enchiladas

Yield: 2 enchiladas
What you'll need:
6 oz extra firm tofu (drained and patted dry) cut into 1/2" cubes
1/2 tsp olive oil
1 Tbs fat free sour cream
1/2 c. fat free cottage cheese
1/4 c. reduced fat shredded mozzarella cheese
1 1/2 tsp. McCormick's mild taco seasoning (homemade works too)
1/2 c. Las Palmas green enchilada sauce
2 Smart & Delicious low-carb, high-fiber, whole wheat tortillas
dash of black pepper


What to do:
Preheat oven at 350.

In a medium sized bowl, combine cubed tofu, olive oil and taco seasoning.  On med-high heat, place tofu in non-stick frying pan.  Let cook, without stirring for 3-4 minutes.  Continue to saute for an additional 5 minutes, stirring occasionally, so tofu turns golden brown  (total cook time = 10 minutes). Remove from heat.

 Uncooked tofu, mixed with seasoning and oil




Tofu after being sauteed for 10 minutes

While tofu is cooking, combine fat-free sour cream, fat-free cottage cheese and a dash of black pepper in a bowl.



To assemble:  Fill the tortilla with half of the tofu, mozzarella and sour cream/ cottage cheese mixture (place in a line down the center of the open tortilla).  Fold over each side of the tortilla and place seam-side down in a glass or metal cooking dish (large enough to fit two enchiladas).  Repeat with second tortilla.  Pour enchilada sauce evenly over both filled enchiladas.  Bake in oven, uncovered, for 20 minutes.




Quick Tips:
*If you prefer, you can make this with chicken. Substitute the tofu with 1/2 pound cubed chicken breast. Omit the olive oil and cook the chicken as directed on the back of the taco seasoning package. 
*You can find recipes for homemade taco seasoning on www.allrecipes.com 


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