Meatless Monday – Spinach Corn Enchiladas

Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (


1 Tbsp olive oil
1 cup yellow onion, chopped
1 cup green bell pepper, chopped
1 7 oz can fire-roasted green chilies
1 10 oz package frozen spinach, thawed & squeezed to remove liquid
1 ear fresh corn on the cob, kernels cut off (about 1 cup)
3 Tbsp butter
1/4 cup flour
2 1/2 cups low sodium vegetable stock
1 tsp coriander
3/4 tsp salt
1 cup low fat sour cream
3/4 cup jack cheese, grated
8 6-inch whole wheat tortillas

1. Preheat oven to 350 degrees.
2. Heat 1 tablespoon of olive oil in a large sauté pan over medium-high heat and cook onion and green pepper for 5-7 minutes, or until tender.
3. Add the corn and the spinach and season with salt and pepper to taste and sauté for 2-3 minutes. Transfer the veggie mixture to bowl, add chilies and stir to combine.
4. In a large sauté pan, add 3 tablespoon butter over medium-high heat and allow to melt completely. Add flour, coriander and salt to melted butter and whisk until the roux isn’t lumpy. Allow the roux to cook for 3-5 minutes, or until sauce has thickened slightly, stirring so it doesn’t burn. Add vegetable broth and stir for about 2-3 minutes, or until thick.
5. Take skillet off heat and add sour cream and ½ cup of the jack cheese. Stir to combine.
6. Add 1/2 cup of the sauce to the veggie mix.
7. Spray a 9 x 13 inch baking dish with non-stick cooking spray. Take one tortilla at a time and lightly coat both sides with the sauce. Scoop approximately 1/4 cup of the veggie mix into each tortilla and roll them up.
8. Line them seam-side down on the baking dish. Pour remaining sauce over prepared enchiladas and sprinkle the remaining ¼ cup grated jack cheese over the top. Bake for 30 minutes or until bubbly and a little golden brown on top.

Yield: 4 servings

Recipe adapted from


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