Salvadoran Enchiladas are a beloved dish from El Salvador, distinguished by their unique blend of flavors and textures. Unlike their Mexican counterparts, Salvadoran Enchiladas feature crispy corn tortillas filled with seasoned meat, then topped with fresh ingredients like shredded cabbage, crumbled queso fresco, and tangy salsa. This street food staple is a vibrant part of Salvadoran culinary heritage and is often enjoyed during special occasions and gatherings.
Salvadoran Enchiladas reflect a rich culinary history deeply rooted in El Salvador. The dish’s origins trace back to the indigenous Pipil people, who used corn, beans, and chili peppers in their cooking. Over time, Salvadoran cuisine evolved through influences from Spanish colonizers, African traditions, and indigenous ingredients. This fusion resulted in the creation of Salvadoran Enchiladas, a popular street food that embodies the diverse cultural heritage of El Salvador. Today, these enchiladas are celebrated both in El Salvador and among the Salvadoran diaspora worldwide.
Ingredients:
- 1 pound ground beef or chicken
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 12 corn tortillas
- Vegetable oil for frying
- 2 cups shredded cabbage
- 1 cup crumbled queso fresco (or any preferred cheese)
- 1 cup Salvadoran Salsa Roja (or your preferred salsa)
- Optional toppings: sliced radishes, chopped cilantro, sour cream, lime wedges
Instructions:
1. Cook the Meat:
- In a skillet over medium heat, cook the ground beef or chicken until browned. Add the onion, garlic, cumin, paprika, salt, and pepper. Stir well and cook for an additional 2-3 minutes. Remove from heat and set aside.
2. Fry the Tortillas:
- Heat vegetable oil in a separate skillet over medium-high heat. Warm the corn tortillas on a griddle or directly over a gas flame until pliable.
- Fry each tortilla in the hot oil for a few seconds on each side until slightly crispy but still pliable. Drain excess oil on a paper towel-lined plate.
3. Assemble the Enchiladas:
- Place a spoonful of the meat filling in the center of each fried tortilla. Roll it tightly and place seam-side down on a serving platter. Repeat until all tortillas are filled and rolled.
4. Top and Serve:
- Generously top the enchiladas with shredded cabbage, crumbled queso fresco, and a drizzle of Salvadoran Salsa Roja. Add optional toppings like radishes, cilantro, sour cream, and lime juice.
5. Enjoy:
- Serve the Salvadoran Enchiladas immediately to enjoy the delightful combination of flavors and textures.
Notes:
- Customize the filling with proteins like shredded beef, pork, or vegetarian options such as beans or cheese.
- Adjust seasonings to taste, and add additional spices or herbs as desired.
Nutrition Value:
1. 1 pound ground beef or chicken
- Calories: Approximately 800 (beef) / 600 (chicken)
- Carbohydrates: 0 grams
- Protein: Approximately 65 grams (beef) / 50 grams (chicken)
- Fat: Approximately 60 grams (beef) / 30 grams (chicken)
- Sodium: Approximately 100 mg (beef) / 80 mg (chicken)
- Cholesterol: Approximately 200 mg (beef) / 150 mg (chicken)
- Vitamins: Rich in Vitamin B12, niacin (B3), and Vitamin B6
- Minerals: Good source of iron, zinc, and phosphorus
- Nutritional Benefit: Provides high-quality protein essential for muscle growth and repair, iron for oxygen transport, and zinc for immune function.
2. 1 onion, finely chopped
- Calories: Approximately 45
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C and B vitamins
- Minerals: Good source of potassium and manganese
- Nutritional Benefit: Provides antioxidants, vitamins, and minerals that support immune health and reduce inflammation.
3. 2 cloves garlic, minced
- Calories: Approximately 10
- Carbohydrates: 2 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C and Vitamin B6
- Minerals: Provides manganese and calcium
- Nutritional Benefit: Known for its potential immune-boosting and anti-inflammatory properties.
4. 1 teaspoon ground cumin
- Calories: Approximately 8
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin A and some B vitamins
- Minerals: Provides iron and calcium
- Nutritional Benefit: Adds flavor and may aid digestion and nutrient absorption.
5. 1 teaspoon paprika
- Calories: Approximately 6
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin A, Vitamin E, and Vitamin C
- Minerals: Provides iron and potassium
- Nutritional Benefit: Adds color and flavor, and provides antioxidants that support immune health.
6. Salt and pepper to taste
- Salt: Calories: 0, Carbohydrates: 0 grams, Protein: 0 grams, Fat: 0 grams, Sodium: 2,300 mg per teaspoon
- Pepper: Calories: Approximately 6, Carbohydrates: 1 gram, Protein: 0 grams, Fat: 0 grams, Sodium: 1 mg
- Nutritional Benefit: Enhances flavor, with salt providing sodium for electrolyte balance and pepper having potential digestive benefits.
7. 12 corn tortillas
- Calories: Approximately 1,200
- Carbohydrates: 240 grams
- Protein: 24 grams
- Fat: 24 grams
- Sodium: Approximately 600 mg
- Cholesterol: 0 mg
- Vitamins: Contains B vitamins
- Minerals: Provides iron and magnesium
- Nutritional Benefit: Good source of carbohydrates for energy, and some fiber if using whole corn tortillas.
8. Vegetable oil for frying
- Calories: Approximately 120 per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin E
- Minerals: Provides some potassium
- Nutritional Benefit: Adds healthy fats and helps in cooking and flavor enhancement.
9. 2 cups shredded cabbage
- Calories: Approximately 50
- Carbohydrates: 12 grams
- Protein: 2 grams
- Fat: 0 grams
- Sodium: 20 mg
- Cholesterol: 0 mg
- Vitamins: Rich in Vitamin C and Vitamin K
- Minerals: Provides potassium and calcium
- Nutritional Benefit: High in fiber and antioxidants, supports digestive health and immune function.
10. 1 cup crumbled queso fresco (or any preferred cheese)
- Calories: Approximately 300
- Carbohydrates: 2 grams
- Protein: 18 grams
- Fat: 24 grams
- Sodium: 700 mg
- Cholesterol: 80 mg
- Vitamins: Contains Vitamin A and some B vitamins
- Minerals: Provides calcium and phosphorus
- Nutritional Benefit: Adds protein and calcium, which are important for bone health.
11. 1 cup Salvadoran Salsa Roja (or your preferred salsa)
- Calories: Approximately 50
- Carbohydrates: 12 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 400 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C and some Vitamin A
- Minerals: Provides potassium and iron
- Nutritional Benefit: Adds flavor with minimal calories, and provides vitamins and minerals.
12. Optional toppings: sliced radishes, chopped cilantro, sour cream, lime wedges
- Radishes:
- Calories: Approximately 15
- Carbohydrates: 3 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 40 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C
- Minerals: Provides potassium
- Nutritional Benefit: Adds crunch and vitamin C.
- Cilantro:
- Calories: Approximately 1 per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin A and Vitamin C
- Minerals: Provides potassium and calcium
- Nutritional Benefit: Adds fresh flavor and provides vitamins and minerals.
- Sour Cream:
- Calories: Approximately 60 per tablespoon
- Carbohydrates: 1 gram
- Protein: 1 gram
- Fat: 6 grams
- Sodium: 10 mg
- Cholesterol: 20 mg
- Vitamins: Contains Vitamin A
- Minerals: Provides calcium
- Nutritional Benefit: Adds creaminess and flavor, with calcium for bone health.
- Lime Wedges:
- Calories: Approximately 10 per wedge
- Carbohydrates: 3 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C
- Minerals: Provides potassium
- Nutritional Benefit: Adds a tangy flavor and boosts vitamin C intake.
Each ingredient contributes its unique set of nutrients and benefits, enhancing the overall flavor and nutritional profile of Salvadoran Enchiladas.
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