[AD] Easy One-Pan Enchilada Pie – A fabulous recipe for a mid-week family meal that can be made in one pan, for ease and no excessive washing up! This spicy vegetarian recipe is packed with veggies, is low in salt and is perfect when served with a big bowl of salad, and/or steamed seasonal vegetables. On the table in half an hour from prep to serving.
Season with Sense
for World Salt Awareness Week
This week, the 9th March to the 15th March 2020 is Salt Awareness Week.
The theme of this year’s Salt Awareness Week (which is organised by Action on Salt) is “Hide and Seek”, which aims to educate on how much salt is “hidden” in our food, especially ready-meals, snacks and take-away meals.
Did you know that on average people believe they consume 3.2g of salt per day compared to findings which highlights we’re actually consuming and average of 8g – this is 2g over the recommended daily limit of 6g.
To highlight the serious health issues of these “hidden salt”, I have teamed up with LoSalt for their #SeasonWithSense campaign to create an Easy One-Pan Enchilada Pie which is low in salt, but still full of flavour.
It’s a frightening fact just how much salt is hidden in our food; so, I was happy to create a new low salt recipe with LoSalt, the UK’s leading reduced sodium salt.
LoSalt can be used the exact same way as regular salt, whether it’s baking, cooking or seasoning. It has 66% less sodium than table, sea and rock salt, and it’s the sodium in salt which leads to high blood pressure.
Eating too much salt (sodium chloride) is strongly related to the development of high blood pressure (hypertension) which in turn can increase your risk of heart disease and stroke.
The easiest way to avoid the ‘hidden salts’ and reduce your overall salt intake is by cooking from scratch. Which is where my Easy One-Pan Enchilada Pie comes in.
My recipe for Easy One-Pan Enchilada Pie is shared below, in a printable recipe card, along with slideshow of step-by-step photos to show you the process.
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Equipment Note
I used a 20cm (8″) cast ion pan, which was the perfect fit for the tortillas I used.
If you want to increase this recipe, or you don’t have a suitable oven-proof pan, then by all means cook the pie vegetable and bean mixture in another pan, and then assemble and grill the pie in an oven-proof casserole dish, cake or pie tin.
And, there is JUST half a teaspoon of salt in the recipe, which is in the homemade fajita spice mixture. Do let me know if you make this, Karen
*Collaborative Paid Post with LoSalt*
Step-by-step Instructions
- Make the Fajita Spice Mix, by mixing all of the ingredients together to combine. Set to one side until needed.
- Heat the oil in an oven proof frying pan, such as a cast iron pan and fry the peppers and onions until they are soft, for about 8 minutes. Add the garlic and fry for a further 2 minutes.
- Add the fajita spice mix, chopped tomatoes and the mixed beans and cook for 5 minutes over a high heat, before adding the chopped coriander. Spoon the mixture into a bowl and set to one side.
- Heat the grill to its hottest temperature and warm the tortillas in the microwave for 45 seconds.
- In the same pan you used to cook the veggies, spread a quarter of the mixture into the bottom of the pan. Top with some sour cream and then a warm tortilla. Repeat this three times finishing off with sour cream.
- Sprinkle the grated cheese over the top of the sour cream, and place under the grill for 5 minutes until the cheese has melted, is golden brown and is bubbling.
- Serve immediately, cut into quarters, with salad or steamed seasonal veggies.
LoSalt’s Family Story:
An iconic UK brand sold around the world – LoSalt is manufactured by a family-owned business in East Kilbride, Scotland.
Growing up, brothers Stephen and Michael Klinge had always been close, so when it came to earning a living, the siblings decided the next logical step was to start a business together. Having developed an idea to produce a reduced sodium salt alternative, they re-located from London to custom-made premises in East Kilbride and in 1984 they launched LoSalt in the UK.
Today, Stephen and Michael are delighted that their daughter/niece Caroline has joined the business and is using her specialist knowledge to drive the business forward, campaigning for people globally to reduce their sodium intake, seasoning with sense.
COOKING WITH LOSALT
Season to taste, season with sense… lower sodium does not mean less flavour!
Use LoSalt just as you would use regular table, sea or rock salts. It doesn’t matter if you’re cooking, baking or seasoning your food at the table – LoSalt gives you exactly the same results and exactly the same flavour – just with 66% less sodium.
MORE HEALTHY MEXICAN and TEX MEX RECIPES:
Steak and Mexican Bean Salad with Baby Spinach
A Carb-Free Snack: Mexican Egg Salad Lettuce Wraps
Whole Roasted Cauliflower in a Spicy Mexican Sauce
5:2 Recipes and Smoky Mexican Bean Soup (170 Calories a Bowl)
Spicy Black Bean & Avocado Quesadillas
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Today’s Recipe for Easy One-Pan Enchilada Pie
Easy One-Pan Enchilada Pie
A fabulous recipe for a mid-week family meal can be made in one pan, for ease and no excessive washing up! This spicy vegetarian recipe is packed with veggies, is low in salt and is perfect when served with a big bowl of salad, and/or steamed seasonal vegetables. On the table in half an hour from prep to serving.
Ingredients
- Enchilada Pie:
- 2 teaspoons rapeseed oil, or vegetable oil
- 2 large yellow peppers, or pepper of your choice, trimmed and diced
- 2 large red onions, peeled and diced
- 4 cloves garlic, peeled and finely diced
- 2 tablespoons fajita spice mix, see below*
- 400g tinned chopped tomatoes
- 400g tinned mixed beans, drained
- Chopped fresh coriander leaves
- 4 tortillas, wheat or corn
- 150ml low-fat sour cream
- 60g reduced-fat grated mature cheddar cheese
- *Fajita Spice Mix:
- 1 teaspoon chilli powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder, NOT garlic salt
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried coriander
- 1/2 teaspoon LoSalt
- 1/2 teaspoon ground black pepper
Instructions
- Make the Fajita Spice Mix, by mixing all of the ingredients together to combine. Set to one side until needed.
- Heat the oil in an oven proof frying pan, such as a cast iron pan and fry the peppers and onions until they are soft, for about 8 minutes. Add the garlic and fry for a further 2 minutes.
- Add the fajita spice mix, chopped tomatoes and the mixed beans and cook for 5 minutes over a high heat, before adding the chopped coriander. Spoon the mixture into a bowl and set to one side.
- Heat the grill to its hottest temperature and warm the tortillas in the microwave for 45 seconds.
- In the same pan you used to cook the veggies, spread a quarter of the mixture into the bottom of the pan. Top with some sour cream and then a warm tortilla. Repeat this three times finishing off with sour cream.
- Sprinkle the grated cheese over the top of the sour cream, and place under the grill for 5 minutes until the cheese has melted, is golden brown and is bubbling.
- Serve immediately, cut into quarters, with salad or steamed seasonal veggies.
Notes
Equipment: I used a 20cm (8") cast ion pan, which was the perfect fit for the tortillas I used. If you want to increase this recipe, or you don't have a suitable oven-proof pan, then by all means fry the pie mixture in another pan, and then assemble and grill the pie in an oven-proof casserole dish, cake or pie tin.
**The home made Fajita Spice Mix makes 60g which is exactly 2 tablespoons, which is what you need for this recipe.**
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Nutrition Information
Yield 4 Serving Size 1Amount Per Serving Calories 1161Total Fat 40gSaturated Fat 13gTrans Fat 1gUnsaturated Fat 22gCholesterol 101mgSodium 1368mgCarbohydrates 149gFiber 21gSugar 12gProtein 58g
Nutrition information is an approximate calculation based on the ingredients listed and it can vary according to portion sizes and when different ingredients are used.
sherry says
i am so addicted to salt! especially smoked salt. reminds me of my childhood but really i should cut down. your dish looks tasty.
Karen Burns-Booth says
Me too Sherry! I love it and I have to be careful when I am seasoning my food! Karen