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Homemade Enchilada Sauce

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This post is also available in: Spanish

If you ever get the cravings for Tex-Mex food like I do, it’s easy to head out to your nearest Mexican restaurant and load up on food prepared in ways that may not compliment your new healthy lifestyle.  Whether you’re making sauce for chicken or want to eat enchiladas, making your own sauce will help save you money, reduce the amount of processed food in your diet and support your overall fitness goals.

Ingredients for about 2 cups or 8 fourth-cup servings:

  • 2 tbsp extra virgin olive oil
  • 2 tbsp wheat flour
  • 1 tbsp minced garlic
  • 3/4 cup chopped tomatoes
  • 1/3 cup tomato sauce
  • 1.75 cup low sodium chicken broth
  • Seasonings:
    • 1 tsp onion powder
    • 2 tbsp chili powder
    • 1 tsp cayenne pepper
    • 1/2 tbsp cumin
    • 1/2 tbsp Mexican oregano
    • sea salt & pepper to taste

 

Steps:

  1. Set a nonstick skillet on medium heat.
  2. When the skillet is hot, add olive oil and wheat flour.  Cook for about 3 minutes until the wheat flour turns dark brown and remember to stir frequently with a wooden spoon or spatula.
  3. Toss in garlic and allow it to cook for about 1 minute.
  4. Add 1 cup of chicken broth, tomato sauce and chopped tomatoes.  Stir and allow the sauce to simmer for about 5 minutes.  As you stir, mash the chopped tomatoes in order to thicken the sauce.
  5. Add in the seasonings and stir thoroughly.  Add the remaining 3/4 cup chicken broth.  Stir, remove from the heat and allow the sauce to cool and thicken.  If you prefer a thinner sauce, add tablespoons of chicken broth until you reach your desired consistency.  Season to taste with sea salt & pepper.
  6. Store in an airtight container/jar in the refrigerator.

 

Approximate macros for 1 of 8 fourth-cup servings:

47 calories, .5g protein, 3g carbs, 4g fat, .5g fiber, 1g sugar

 

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