Enchiladas with Pumpkin Seed Salsa
1 serving of enchiladas with pumpkin seed salsa contains 487 Calories. The macronutrient breakdown is 45% carbs, 43% fat, and 11% protein. This is a good source of protein (25% of your Daily Value), fiber (29% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
- Brown sugar
2 tsp brownulated or 6g
Directions
- Heat a grill pan over medium-high heat. Slice the onion into 1/2-inch-thick rounds. Finely chop the remaining onion and set aside. Toss sliced onion and peppers with 1/2 tablespoon oil and 1/4 teaspoon each salt and pepper. Grill until lightly charred and tender, 5 to 6 minutes per side. Transfer to a cutting board, thinly slice, and toss with corn and cheese in a large bowl.
- Make pumpkin seed salsa: In a food processor or blender, pulse cilantro, jalapeno, sugar, turmeric, all but 2 tablespoons pumpkin seeds, 2 tablespoons lime juice, and 1/4 teaspoon salt until smooth, adding water 1 tablespoon at a time as necessary until it reaches a pesto-like consistency.
- Make tomato salsa: In a medium bowl, combine tomato, reserved chopped onion, remaining 2 tablespoons lime juice, and a pinch each of salt and pepper.
- Spread each tortilla with 1 tablespoon pumpkin seed salsa and top with vegetables (about 1/2 cup each). Roll up and place seam side down to keep closed.
- Heat a large nonstick skillet over medium-high heat. Working in two batches, add 1 tablespoon oil, then cook enchiladas, seam side down first, until golden brown, about 2 minutes per side. Repeat with remaining tablespoon oil and enchiladas. Serve with tomato salsa, pumpkin seed salsa, and reserved pumpkin seeds.
Nutrition Facts
For 1 serving of enchiladas with pumpkin seed salsa (303g)
Nutrient | Value | %DV |
---|---|---|
Calories | 487 | |
Fats | 24g | 31% |
Saturated fats | 6g | 32% |
Trans fats | 0.1g | |
Cholesterol | 25mg | 8% |
Sodium | 416mg | 18% |
Carbs | 56g | 20% |
Net carbs | 48g | |
Fiber | 8g | 29% |
Sugar | 8g | |
Protein | 14g | |
Calcium | 282mg | 28% |
Iron | 2mg | 21% |
Potassium | 548mg | 12% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 66μg | |
Beta carotene | 1119μg | |
Caffeine | 0mg | |
Choline | 26mg | 5% |
Copper | 0.2mg | 20% |
Fluoride | 5μg | |
Folate (B9) | 52μg | 13% |
Lycopene | 1171μg | |
Magnesium | 79mg | 19% |
Manganese | 0.5mg | 20% |
Niacin | 2mg | 13% |
Pantothenic acid | 0.5mg | 10% |
Phosphorus | 336mg | 48% |
Retinol | 54μg | |
Riboflavin (B2) | 0.2mg | 14% |
Selenium | 7μg | 14% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 13% |
Vitamin A IU | 2262IU | |
Vitamin A | 158μg | 18% |
Vitamin B12 | 0.2μg | 10% |
Vitamin B6 | 0.4mg | 28% |
Vitamin C | 83mg | 92% |
Vitamin D IU | 6IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 3mg | 22% |
Vitamin K | 34μg | 28% |
Zinc | 2mg | 22% |
Sugars | ||
Sugar | 8g | |
Sucrose | 2g | |
Glucose | 4g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 3g | |
Fats | ||
Saturated fats | 6g | 32% |
Monounsaturated fats | 10g | |
Polyunsaturated fats | 3g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 0.2g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0.2g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.5g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.1g | |
Glutamic acid | 3g | |
Glycine | 0.3g | |
Histidine | 0.4g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 0.4g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |
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