Meatless Monday: Tofu Broccoli Enchilada Fiesta: Kid Approved!


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  • By Sarah Koszyk, MA, RDN on
  • December 10th, 2012
Meatless Monday: Tofu Broccoli Enchilada Fiesta: Kid Approved!
 
Prep time
Cook time
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I brought these Tofu Broccoli Enchiladas to a wedding rehearsal dinner a couple of weekends ago. The groom was vegetarian and the bride was a meat-eating Filipino. For those of you who know Filipinos, you may know that most of them love their meat. Well, this dish was a HIT and was consumed so fast. The parents of the bride, who’s dad was a former White House Chef, (yes, that’s right, I have to gloat right now that I got a compliment from him), loved them, too. Most importantly, the enchiladas were kid approved. A mom came up to me asking for the recipe because her “kids are usually so picky and don’t like veggies, but they love this dish.” She even proceeded to tell me that she usually makes a separate dish for her kids at dinnertime. Way too much work for a family who has 2 working parents. Here’s the recipe. Simple. Easy. Tasty for ALL.
Author:
Recipe type: Entree
Cuisine: Latin Food
Serves: 12
Ingredients
  • 12 corn tortillas
  • 1 head Broccoli (finely chopped: I use the stems, too)
  • 1 package Tofu Firm (finely chopped/diced)
  • 1 28-oz can Enchilada Sauce (you can use Mild or Medium)
  • 1 Package Kraft Fat Free Shredded Cheddar Cheese OR 75% reduced-fat Cabot Cheddar Cheese (grated) (or use pre-made regular shredded cheese)
Instructions
  1. Pre-heat oven to 400° Bake. Pull out 9x12 inch glass baking pan. Put a thin layer of enchilada sauce at the bottom of glass pan.
  2. On stove top, spray a big frying pan with cooking spray and cook broccoli and tofu for about 6-8 minutes until cooked.
  3. Warm tortillas in microwave so they get soft.
  4. Dip each tortilla in the remainder of the enchilada sauce (so the tortillas get wet).
  5. Put a spoonful of the broccoli/tofu mix in the tortilla and roll up.
  6. Place on the baking pan. Line up tortillas so you have about 6 across. Your hands will be nice and messy.
  7. After completed, drizzle rest of sauce over enchiladas.
  8. Put cheese over everything.
  9. Bake for 20 minutes to get the cheese melted and crispy. Bon appetit!
Nutrition Information
Serving size: 1 enchilada Calories: 146 Fat: 2.9 Saturated fat: 0.3 Carbohydrates: 20.7 Sugar: 3.3 Sodium: 608.4 Fiber: 3.2 Protein: 10.7 Cholesterol: 3.4

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8 responses to “Meatless Monday: Tofu Broccoli Enchilada Fiesta: Kid Approved!”

  1. Oh boy, oh boy – these sound really yummy and they’re easy enough to make, too! Great recipe.

  2. Phil says:

    These enchiladas look delicious. We will have enchiladas on Cinco de Mayo but we may add a bit of non-vegetarian food too. Anyway, thanks for the recipe and the nutritional values.

    • Sarah Koszyk MA RD says:

      My husband likes the tofu broccoli version, but he also loves the chicken & cheddar cheese version, too. The best part about Enchiladas is that you can add any filling to fit your fancy. It’s delicious.

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