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Microwaveable Vegetable Cheese Enchiladas

This healthy recipe comes from NDSU Extension Service.


•    1/2 c. carrots, chopped
•    1/2 c. chopped onion
•    1 c. mushrooms, drained and diced
•    1 Tbsp. butter
•    1 (1.62 oz.) pkg. enchilada sauce mix
•    1 (18 oz.) can tomato sauce
•    1 1/2 c. water
•    8 corn tortillas
•    8 oz. Monterey Jack cheese, sliced
•    1/4 c. Parmesan cheese, shredded
•    4 oz. cheddar cheese, shredded



Place vegetables and butter in a glass casserole. Microwave on high 2-3 minutes, stirring every minute; set aside. Combine enchilada mix, tomato sauce and water in 1 1/2 qt. glass bowl. Microwave on high 3-4 minutes until boiling.

Spoon half of the sauce into a 2 qt. dish, dip tortillas in sauce. Place one slice of Monterey Jack cheese (about 1 oz.) and 2 Tbsp. vegetables on each tortilla. Sprinkle with Parmesan cheese and microwave on high for 8-10, turning every 2 minutes. Sprinkle shredded cheddar cheese on top and let melt.

Makes 8 servings.

Per Serving: about 289 calories, 16 grams (g) of fat, 23 g carbohydrate, and 4 g of fat. Using lower-fat cheese, each serving contains 240 calories, 10 g of fat, 23 g of carbohydrate, and 4 g of fiber.

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