How to make enchiladas without oil?

Making enchiladas without oil may seem challenging, but it’s absolutely possible to get all the flavor without the added fat. The key is using some simple ingredient swaps and cooking techniques to mimic the texture and taste that oil provides.

Why make oil-free enchiladas?

There are a few good reasons to skip the oil when making enchiladas:

• Reduce overall calories and fat
• Avoid greasy texture
• Make recipe more heart-healthy
• Accommodate vegan, plant-based, or oil-free diets

You don’t have to sacrifice any flavor or enjoyment to leave out the oil. With the right substitutions and cooking methods, you can make deliciously moist and flavorful enchiladas without a drop of oil.

Substitute lower-fat ingredients

Certain ingredients can replace some of the moisture and richness that oil provides in traditional enchilada recipes. Here are a few simple swaps to make:

• Greek yogurt or plant-based yogurt – Use in place of sour cream for a creamy, tangy topping and filling without the fat. Choose non-fat or low-fat varieties.
• Mashed avocado – Provides creamy texture and richness to fillings and toppings. Contains healthy fats.
• Broth or vegetable cooking water – Use small amounts to moisten fillings instead of oil. Choose low-sodium broth.
• Pureed beans or veggies – Blend up beans, cooked squash, or roasted veggies to make thick, moist fillings.
• Salsa – Adds lots of flavorful moisture to enchilada fillings.

Cook fillings and toppings without oil

When making fillings like chicken, shrimp, or veggie mixes, here are some oil-free cooking methods to try:

• Roast in the oven instead of sautéing
• Cook in broth or water-based marinades
• Use a non-stick pan and small amounts of broth/water
• Microwave poultry and fish fillets with seasoning and lemon juice
• Steam or boil vegetables until tender

Make sure any fillings are cooked through and hot before assembling enchiladas. Drain off any excess liquid before filling tortillas.

Assemble enchiladas without oil

Oiling the pan is a key step when baking enchiladas, but you can get crispy, browned tortillas without it. Here are some tips for oil-free assembly and baking:

• Lightly mist pan with non-stick cooking spray
• Use a glass or ceramic baking dish for easier release
• Fill tortillas just until snug, not overstuffed
• Roll up tortillas tightly and arrange seam-side down
• Pour sauce over top to moisten and prevent drying out

The steam from the sauce and fillings will soften the tortillas as they bake without oil. Bake at 375°F for 20-25 minutes until hot and bubbly.

Make an oil-free red enchilada sauce

Traditional red enchilada sauce recipes call for a roux with oil or lard. But you can make rich, full-flavored sauce without it using these easy steps:

1. Toast dried chilies on a dry skillet until fragrant, about 3 minutes. Remove stems and seeds.
2. Boil chilies in broth until softened. Pour into blender.
3. Add broth, tomatoes, spices, garlic, onion, and a small amount of corn starch or flour to thicken. Blend until smooth.
4. Pour sauce into a skillet and simmer 15 minutes until slightly thickened. Add more broth if too thick.

This sauce boasts lots of flavor from chilies, garlic, cumin, and oregano. The starch helps create a rich texture without depending on oil or excess flour.

Oil-free Enchilada Topping Ideas

Finish off your enchiladas with some fresh, flavorful toppings made without added oil. Some options include:

• Avocado slices or mashed avocado
• Chopped cilantro, onions, radishes
• Diced tomatoes
• Chopped lettuce or cabbage
• Lime wedges
• Sliced jalapenos
• Pico de gallo
• Queso fresco or feta crumbles

Best Fillings for Oil-Free Enchiladas

You can fill your enchiladas with just about any combo of veggies, beans, meats, and cheeses. Here are some especially delicious oil-free options:

Filling	Ingredients
Chicken	Shredded roasted chicken breast, salsa, mashed avocado, cilantro
Shrimp	Chopped cooked shrimp, pico de gallo, cotija cheese, cilantro
Bean and cheese	Refried beans, cheese, salsa
Veggie	Roasted or sautéed veggies like zucchini, peppers, spinach
Sweet potato and black bean	Diced sweet potatoes, black beans, salsa, cilantro

Tips for Making the Best Oil-Free Enchiladas

With the right techniques and a flavorful filling, you can make totally delicious enchiladas without oil. Here are some top tips:

• Use corn or whole wheat tortillas. Heat in microwave 20 sec first.
• Make extra sauce and serve on top along with toppings.
• Add some diced green chilies to sauce for a kick.
• Layer flavored beans and veggies for lots of texture.
• Don’t overfill tortillas – snug is better than bursting open.
• Let enchiladas rest 5 minutes before serving.

Sample Oil-Free Chicken Enchilada Recipe

This recipe uses moist, flavorful fillings and toppings for deliciously satisfying enchiladas without adding any oil or grease:

Ingredients:

• 8 corn tortillas
• 1 lb roasted chicken breast, shredded
• 1 15oz can black beans, drained and rinsed
• 1 cup salsa
• 1 medium zucchini, diced and roasted
• 1/2 cup chopped cilantro
• 2 cloves garlic, minced
• 1 onion, diced
• 3 cups low-sodium chicken broth
• 2 tsp cumin
• 1 tsp oregano
• 1 cup enchilada sauce
• 1 avocado, sliced
• 2 Roma tomatoes, diced

Steps:

1. Preheat oven to 375°F. Prepare 9×13 baking dish with non-stick spray.
2. In a blender, puree onion, garlic, 1 cup broth, cumin and oregano until smooth. Pour into saucepan and simmer 5 minutes.
3. Add roasted chicken, black beans, salsa, cilantro, and zucchini to sauce. Mix well and cook until heated through.
4. Microwave tortillas 20 seconds to soften. Fill each with chicken mixture and roll up. Arrange seam side down in dish.
5. Pour enchilada sauce and remaining broth over enchiladas. Cover with foil.
6. Bake 25 minutes until hot and bubbly. Top with tomatoes, avocado, and extra cilantro.

Conclusion

With the right substitutes and cooking techniques, oil-free enchiladas can be just as flavorful and satisfying as traditional recipes. Fill them with your favorite combo of veggies, beans, and lean proteins roasted or cooked without oil. Top them off with fresh toppings and serve with extra tangy sauce for a delicious, lighter take on this classic dish.