10 large EGGS cooking spray 1/4 cup nonfat milk 1 can (4 oz.) chopped green chilies, drained 1/2 cup chopped onion 1 Tbsp. taco seasoning 1/4 tsp. garlic powder 2 Tbsp. unsalted butter 1 cup shredded Monterey Jack cheese, divided 6 (8-inch) flour tortillas 1 can (10 ounces) enchilada sauce GARNISH: chopped avocado, optional, sour cream, optional, pico de gallo, optional, cilantro, optional
Yields: 6 servings
- Nutritional Information
Per serving: 1/6 of recipe (without optional toppings)
Total fat: 21 g
Saturated fat: 10 g
Polyunsaturated fat: 2 g
Monounsaturated fat: 6 g
Cholesterol: 337 mg
Sodium: 1198 mg
Carbohydrates: 33 g
Fiber: 2 g
Sugar: 6 g
Protein: 21 g
Vitamin A: 211 mcg
Vitamin D: 2 mcg
Folate: 56 mcg
Choline: 250 mg
Calcium: 211 mg
Iron: 2 mg
Potassium: 174 mg
This recipe is an excellent source of protein, vitamin A and choline, and a good source of folate.
PREHEAT oven to 350°F. SPRAY a 13 x 9-inch baking dish with cooking spray; set aside.
COMBINE eggs, milk, chilies, onion, taco seasoning and garlic powder in a large bowl.
MELT butter in a large skillet. POUR in egg mixture. COOK on medium heat, gently drawing mixture across bottom and sides of pan forming large curds, until eggs are thickened and no visible liquid egg remains.
During last minute, STIR in 1/2 cup of the cheese.
Meanwhile, HEAT tortillas according to package directions. DIVIDE egg mixture evenly and PLACE on center of tortillas. ROLL up.
PLACE tortillas, seam side down, in prepared dish. SPOON enchilada sauce over top of enchiladas. SPRINKLE with remaining 1/2 cup cheese.
BAKE 12 to 15 minutes or until filling is hot and cheese is melted. GARNISH each tortilla with avocado, sour cream, pico de gallo and cilantro, as desired.
- Substitute shredded Mexican Blend or Colby cheese for the Monterey Jack.
- For a spicier version, use canned hot chopped chilies and Jalapeno Jack cheese.