Special Diet - Created Date : 30.9.2019
Breakfast Enchiladas Suizas
I could be hawking some kind of taco or dip or refreshing twist on a margarita today. But instead, I’m offering up Breakfast Enchiladas Suizas. According to Wikipedia, “suizas” refers to enchiladas made with a white, milk or cream based sauce. They are “Swiss” style, derived from Swiss immigrants to Mexico that established dairies.
I have been in love with this kind of enchilada for years, in fact, all the way back to my single girl days. That was long enough ago that I used to buy “healthy” premade frozen meals to keep in the freezer for the days when I would get home from work so late that I just didn’t feel like cooking #everyday.
I would always steam up a nice plate of vegetables and then add my microwaved meal to the side. I know. It sounds “amazing.” One of my favorites was Chicken Enchiladas Suizas. I don’t know if they still make it because it’s been a million years since I even looked at anything in that frozen meal category. In any case, I loved the creamy sauce and the slight zip of the green chilis.
Somewhere along the way, I found a recipe for White Chicken Enchiladas. I made them and they were just like my beloved Chicken Enchiladas Suizas! I was thrilled to be able to replicate the dish from scratch. And it was so easy! It quickly became a favorite for my family. I actually wanted to post it last year, but I had so many issues getting the shots while my corn tortillas returned to their cool and less flexible state. They were breaking and the whole photo shoot was a bust. It’s truly an easy recipe, but it was hard to shoot. We ended up with a good dinner that night, but no photos to post.
I’ve made it many times since then but skipped trying to photograph it…until now. I’ve been thinking about a breakfast version for months and I wanted to try it out. This time, I would be very careful to soften my tortillas right before I filled them and then try to get all of my process photos in before they cooled. I decided to warm them up on my gas stove this time. You can also microwave them (see recipe) but I thought I’d try the stove to see how it worked out.
It was fast and easy and actually, kind of fun #instantcampfire. I just turned the burner on and laid the tortilla directly on the grate. A couple of flips and it was done. Nice and soft and pliable and ready to roll! I kept them warm on a covered plate just for extra insurance while I got my camera ready.
Then, I filled them with soft scrambled eggs. You definitely want to under cook the eggs. They should just have enough structure so that you can spoon them into the wraps. They will continue to cook even after you remove them from the heat, so err on the side of underdone. They’re going to finish cooking in the oven, so no worries for anyone that likes their eggs completely cooked.
Next up is the sausage. I used an organic cilantro lime chicken sausage. It was pre-cooked, so all I had to do was slice it up. Any kind of ground sausage (in or out of the casing) will work here. Pick your favorite. Just make sure you cook it (if it’s not already) before you put it in the tortilla. (Or, skip it and sub vegetable stock for the chicken broth and perhaps add some cooked veggies for a delicious vegetarian option.)
Finally, top it off with a little cheese. You’ll notice that my enchiladas were quite full, too full to neatly wrap up without the help of a toothpick. I purposely planned a very full tortilla. I wanted to make sure I got one full egg into each so that each serving wasn’t overly dominated by the tortilla.
Then, I placed them all into a sprayed 13¨ X 9¨ pan, all snug in a row and poured the sauce over all. Oh! The sauce! I LOVE the sauce! And it is so easy! You simply make a quick roux with melted butter and flour, pour in chicken stock and cook until thickened and bubbly. Take it off the heat and whisk in the sour cream and chilis. That’s it! The stuff is magic! Just pour it over all the enchiladas, top it with some shredded cheese and bake.
The sauce adds a ton of flavor and richness to the dish. It gets soaked up by the tortillas and the flavor goes everywhere. It’s breakfast comfort food at it’s best. It’s also more filling than your average breakfast. Depending upon who you are, one enchilada may be enough to get you going. Two is definitely enough for just about anyone.
So, I’ve got nothing against tacos or dips or margaritas for this upcoming Cinco de Mayo. I’ll take aaalll the good stuff. It’s just that this year, I’ve got everything for Breakfast Enchiladas Suizas.
Breakfast Enchiladas Suizas
This makes a nice hearty breakfast. You can easily make this a great vegetarian option by using vegetable broth and omitting the sausage. You can also substitute cooked veggies in place of the sausage.
Preheat oven to 350 degrees F. Spray a 13x9" pan with cooking spray.
Make sauce. Melt the butter in a sauce pan. Add the flour and whisk and cook for a minute or two over medium heat. Add the broth and whisk until smooth. Bring to a simmer and cook until thick and bubbly. Remove from heat. Whisk in sour cream and chilis until thoroughly combined. Set aside.
Make soft scrambled eggs. Whisk eggs in a medium bowl until whites and yolks are combined.
Cook eggs in a frying pan sprayed with cooking spray or oil, over medium to medium low heat to a wet, soft scrambled stage. They should just be cooked enough to hold their shape. (They will continue cooking when you remove the pan from the heat, and then again in the oven, so err on the side of wetter. You just want them solid enough to be able to spoon into a tortilla shell.) Season lightly with salt and pepper. Remove pan from heat and set aside.
Soften tortillas. Gas burner method: Turn the burner on to a low to medium flame. Place tortilla directly on the grate above the flame. Allow to warm up just a few seconds on each side, flipping back and forth a couple of times until the tortilla has softened. Place them on a plate and cover to keep warm and capture the steam. Microwave method: Wrap the tortillas in damp paper towels and cover with plastic wrap. Microwave until soft, about 1 minute. a gas burner by flipping them back and forth for just a few seconds per side until they have softened.
Spread tortillas out on a tray. Divide soft scrambled eggs up evenly between the tortillas.
Top the eggs with the cooked sausage.
Take 1 cup of the shredded cheese and top the eggs.
Wrap the sides of the tortilla up to close them. (Mine were very full so I used tooth picks to secure them.)
Arrange enchiladas in the prepared baking pan. Pour sauce over all making sure you cover all exposed surfaces. If you miss any areas, you can always spoon some sauce up and over the enchiladas from the pan when you are finished pouring.
Top with remaining cheese.
Bake for about 20-22 minutes until heated through and bubbly. Broil on high for a minute or two to brown the cheese.
Allow to set for 5-10 minutes. Topped with chopped fresh cilantro, if desired. Serve.
*Make sure all of the elements of your filling are ready to go when you warm up your tortillas.
*I used an organic pre-cooked cilantro lime chicken sausage. You can use any kind of sausage you like, ground or in links eg. breakfast sausage, chorizo, smoked sausage...
*This is a mild dish. You can increase the spice by using a spicy sausage, pepperjack cheese, or hotter chilis.
*I made my enchiladas quite full because I wanted to make sure I got a full egg into each one. You can vary the filling as you wish. You could make less eggs and fill with more sausage. Or, omit the meat and sub vegetable broth for a vegetarian option. Then sub some cooked fresh veggies instead of the meat.
*Because my enchiladas were so full, they were quite snug against each other in the pan. That may make some of them a little harder to separate when serving. This doesn't bother us, but if you want them to bake up more individually, use a pan or pans large enough to give a little room between each.
*I'm not sure about making these ahead of time, only because I don't know if the corn tortillas will end up cracking once they are refrigerated. If you want to try it, I would make the enchiladas ahead of time by assembling them and storing them covered in the refrigerator without the sauce. The next morning, make the sauce, pour it over and bake. You may have to increase baking time. You also need to make sure your baking pan can handle going from cold to hot without cracking. If that's an issue. Refrigerate them in one container, then transfer them to the cooking dish before baking. The other option would be to use flour tortillas instead of corn, and therefore, no breaking issue. I happen to love them with the corn, so I personally wouldn't make that switch.
It’s delicious! I don’t normally post nutritional values. There are many calculators on the internet where you can plug in the ingredients and get the specific information you need.I can’t tell you which one will give you the perfect analysis, but here’s one you can try https://www.caloriecount.com/cc/recipe_analysis.php Thanks for stopping by!
I just made this… I did use sausage and eggs and I added swiss cheese to the Monterey jack cheese… so yummy and that sauce is to die for…. my husband has a poultry allergy so I used beef stock instead but it still came out so good. Thank you for sharing your creativeness.
The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes