This recipe has Calories as 77.7%, Fat (total lipid) as 113%, Protein as 76.4% and Sodium as 172% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.4% of RDA
• Calories: 77.7% of RDA
• Carbs: 53.3% of RDA
• Fat (total lipid): 113% of RDA
• Fiber: 75.0% of RDA
• Fructose: 3.9% of RDA
• Protein: 76.4% of RDA
• Sodium: 172% of RDA
• Sugar: 44.6% of RDA
• Vitamin A (IU): 94.6% of RDA
• Vitamin B6: 76.2% of RDA
• Vitamin C: 161% of RDA
• Iron: 2.3% of RDA
• Magnesium: 82.0% of RDA
• Manganese: 24.5% of RDA
• Niacin: 83.6% of RDA
• Potassium: 43.7% of RDA
• Zinc: 120% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat the oven to 350F.
PREPARING THE SAUCE
2.
In a saucepan, combine oil and flour over medium heat to create a paste.
3.
After a minute or so, add enchilada sauce, chicken broth and salt.
4.
Bring to a boil, then reduce the heat to low and simmer for about 30-45 minutes. At around the 40 minute mark, add in 2 tbsp cilantro.
PREPARING THE MEAT
5.
While the sauce is simmering, brown the hamburger meat along with the onions.
6.
When cooked through, drain fat.
7.
Stir in the green chillies, salt, chili powder, ground cumin and red pepper flakes.
PREPARING THE ENCHILADAS
8.
Pour about 1/2 cup of sauce on the bottom of a 9 x 13 inch baking dish.
9.
In a small baking pan (a round cake pan works well), pour some of the sauce into the bottom. Dip each tortilla into the sauce so that both sides are coated, then add the ground beef mixture, shredded cheddar, and a few sliced green onions.
10.
Roll up the tortilla nice and tight and place in the bottom of the pan.
11.
Continue this process until you have no more tortillas and filling left. Pour remaining sauce over the top of the enchiladas and top with remaining shredded cheddar.
BAKING
12.
Bake for around 20 minutes. You’ll know it’s done when the cheddar cheese is melted.
13.
Top it off by adding a little fresh green onion and cilantro, and a dollop of sour cream.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Low Sodium!
A low-sodium variant of this recipe can be made that has a
-20.1% reduction in the amount of sodium.
Just substitute low-sodium chicken broth for chicken broth.
2.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free tortilla for flour tortilla and gluten-free all-purpose flour for all-purpose flour.
3.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free tortilla for flour tortilla and gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 1553
Protein 85.9 g
Carbohydrates 147 g
Iron 0.43 mg
Fiber 21.0 g
Calcium 23.7 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
