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Asparagus Enchiladas

This healthy recipe comes from NDSU Extension Service.


  • 48 fresh asparagus spears (about two bunches)
  • 6 tablespoons olive oil
  • 6 cloves garlic, minced
  • 3/4 cup all-purpose flour
  • 1 cup fat-free (skim) milk
  • 2 cups fat-free chicken or vegetable broth
  • 1 tablespoon minced lemon peel
  • 2 tablespoons chopped fresh cilantro or parsley
  • salt and white pepper to taste
  • 12 raw corn tortillas (1 package, depending upon brand)
  • 1 cup shredded cheddar cheese
  • ½ cup sliced green onions


Trim woody base from asparagus spears; scrape off scales. Rinse and par-cook spears in salted
water for 5 to 8 minutes; drain and cover with cold water. Put oil in small saucepan over
medium heat; when hot add garlic, cook for 1 minute and add flour to form a roux. Cook roux
(resembles peanut butter consistency) for 5 to 10 minutes. Meanwhile, bring milk and broth to
simmer in medium saucepan; whisk in roux and allow sauce to thicken; add lemon peel and
cilantro or parsley and season to taste with salt and pepper. Remove saucepan from heat and
place on a hot pad in work area. Drain asparagus. Spray a 13x9x2 baking pan with cooking oil
and spread 1 cup of sauce in bottom. Using kitchen tongues, coat tortillas, one at a time, with
sauce in saucepan and then lay on large plate; place four asparagus spears in each tortilla, roll
up and place seam side down in baking pan. Spoon remaining sauce over stuffed tortillas. Bake
at 325 F for about 20 minutes or until sauce is bubbly. Remove from oven and sprinkle with
cheese and onions. Continue baking until cheese melts. Let stand 5 minutes before serving.

Makes six servings.

Per serving: 400 calories and 22 grams (g) fat

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