These tasty enchiladas take only 5 minutes in the microwave

Enjoy this Mexican-inspired turkey and refried bean enchiladas dish that takes 5 minutes to make using a microwave oven. It’s topped with a spicy tomato sauce.

Esquites, or fried corn, is a typical Mexican side dish. Using diced onion and green peppers found in the produce department and frozen corn kernels, it takes only minutes to prepare.

Helpful hints:

  • Look for low-sodium tomato sauce. Any type of pasta or marinara sauce can be used.
  • Shredded, reduced-fat Mexican style cheese can be used instead of Monterey jack.
  • Canned low-fat and no-fat refried beans can be found in the ethnic section of the supermarket.
  • Frozen diced onion and green bell pepper can be used instead of fresh onion and pepper.
  • If you do not have a microwave, enchiladas can be cooked in the oven or under a broiler.


  • Prepare enchilada.
  • Saute the esquites.
  • Heat enchiladas in microwave oven.

Shopping list

To buy: 1 package 6-inch corn tortillas, 1/2 pound reduced-sodium, sliced turkey breast, 1 can non-fat refried beans, 1 small bottle low-sodium, tomato sauce, 1 small package shredded, reduced-fat Monterey jack cheese, 1 small bunch cilantro, 1 container diced onion, 1 container diced green bell pepper and 1 small package frozen corn kernels.

Staples: Canola oil, hot pepper sauce, salt and black peppercorns.

Turkey and Refried Bean Enchiladas

Recipe by Linda Gassenheimer

4 6-inch corn tortillas

1/2 pound reduced-sodium, sliced turkey breast

1/2 cup canned non-fat refried beans

1/2 cup chopped fresh cilantro

1 cup bottled low-sodium, tomato sauce

1/8 teaspoon hot pepper sauce

1/2 cup shredded, reduced-fat Monterey jack cheese

Place tortillas on a counter top. Divide turkey slices among the 4 tortillas. Spread refried beans over the turkey and sprinkle cilantro on top. Roll up tortillas and place in a microwave-safe dish just big enough to hold them, seam side down. Mix tomato sauce and hot pepper sauce together and spoon over tortillas. Cover with another dish or plastic wrap and microwave on high for 2 minutes. Remove cover and sprinkle with Monterey jack cheese. Cover and microwave 1 minute. Divide between 2 plates.

Alternatively, enchiladas can be placed in an oven preheated to 400 degrees for 10 minutes to warm through or under a broiler for 5 minutes.

Yield 2 servings.

Per serving: 402 calories (18 percent from fat), 8.2 g fat (3.8 g saturated, 2.1 g monounsaturated), 68 mg cholesterol, 39.2 g protein, 45.3 g carbohydrates, 7.9 g fiber, 610 mg sodium.

Esquites (Fried Corn)

Recipe by Linda Gassenheimer

2 teaspoons canola oil

1 cup diced onion (from produce department)

1 cup diced green bell pepper (from produce department)

1 cup frozen corn kernels

Several drops hot pepper sauce

Salt and freshly ground black pepper

Heat oil in a nonstick skillet over medium-high heat. Add onion, green peppers and corn. Saute 5 to 6 minutes. Add, hot pepper sauce, salt and pepper to taste.

Yield 2 servings.

Per serving: 141 calories (33 percent from fat), 5.2 g fat (0.5 g saturated, 3 g monounsaturated), no cholesterol, 3.3 g protein, 23.7 g carbohydrates, 3.6 g fiber, 14 mg sodium.

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