@spendius,
Here's a good comparison for you.
http://www.morningstarfarms.com/morningstar-farms-chikn-enchilada.html
Quote:Nutrition Facts
Ingredients, Allergens and Product Details
Ingredients:
WATER, COOKED BROWN RICE (WATER, LONG GRAIN BROWN RICE), WHOLE KERNEL CORN, COOKED BLACK BEANS (BLACK BEANS, WATER), TORTILLA (ENRICHED BLEACHED FLOUR [WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, GROUND CORN TREATED WITH LIME, VEGETABLE SHORTENING [SOYBEAN OIL, HYDROGENATED SOYBEAN OIL AND/OR PALM OIL], SALT, LEAVENING [SODIUM BICARBONATE, CORNSTARCH, SODIUM ALUMINUM SULFATE, CALCIUM SULFATE, MONOCALCIUM PHOSPHATE], CALCIUM PROPRIONATE, SORBIC ACID, FUMERIC ACID, CELLULOSE GUM, DATEM, ENZYME BLEND, SODIUM METABISULFITE), VEGGIE CHIK'N (WATER, ISOLATED SOY PROTEIN, VITAL WHEAT GLUTEN, NATURAL FLAVORS, PEA PROTEIN, CARROT FIBER, ORGANIC BEET ROOT FIBER, ORGANIC EVAPORATED CANE JUICE, YEAST EXTRACT, SEA SALT), ONIONS, TOMATO PASTE (TOMATOES), MOZZARELLA CHEESE (PASTEURIZED PART-SKIM MILK, CHEESE CULTURES, SALT, ENZYMES), RED BELL PEPPERS, GREEN PEPPERS, CONTAINS TWO PERCENT OR LESS OF CHEDDAR CHEESE (PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYMES, CALCIUM CHLORIDE, ANNATTO COLOR), GREEN ONIONS, SPICES, GREEN CHILES (GREEN CHILE PEPPERS, WATER, SALT, CITRIC ACID, CALCIUM CHLORIDE), EXPELLER PRESSED CANOLA OIL, RICE STARCH, CHILI PEPPER, ROASTED GARLIC, MODIFIED CORN STARCH, SALT, LIME JUICE CONCENTRATE.
Allergen Information:
CONTAINS WHEAT, SOY AND MILK INGREDIENTS.
Sizes:
9.5 oz
Dietary Exchange Per Serving:
3 Carbohydrates, 1 Fat, 2 Protein
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Homemade version. You can spend a weekend making dozens of them for the freezer and have something just as convenient as the Morning Star processed one.
Vegetarian Enchiladas
From EatingWell: May/June 1997, The Essential EatingWell Cookbook (2004)
The secret to this creamy enchilada sauce is pureed toasted corn, enriched with roasted garlic.
6 servings, 2 enchiladas each
Active Time: 55 minutes
Total Time: 1 hour 20 minutes
INGREDIENTS:
CORN SAUCE
2 cloves garlic, unpeeled
2 10-ounce packages frozen corn
1 cup low-fat milk (substitute soy milk)
1/8 teaspoon cayenne pepper
Salt & freshly ground pepper, to taste
ENCHILADAS
1 teaspoon canola oil
8 ounces button mushrooms, wiped clean, stemmed and sliced
10 ounces fresh spinach, stemmed and chopped
1 small onion, chopped
1/2 teaspoon salt
Freshly ground pepper, to taste
12 corn tortillas
1 cup grated extra-sharp Cheddar cheese (substitute vegetarian cheese)
Cilantro and Pumpkin Seed Pesto, (recipe follows) and/or prepared tomato salsa
PREPARATION
To prepare corn sauce: Roast garlic in a large heavy skillet over medium-high heat, shaking the pan often, until lightly browned, about 8 minutes. Add half the corn and cook, stirring often, until lightly toasted, about 8 minutes. Reserve the garlic; transfer the corn to a blender. Toast the remaining corn. Place all but 1/2 cup of the corn in the blender. Peel garlic and add to blender along with milk and cayenne. Blend until smooth. Strain through a fine sieve into a bowl. Stir in reserved corn. Season with salt and pepper. Set aside.
To prepare enchiladas: Preheat oven to 350°F. Coat a 9-by-13-inch or similar baking dish with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and cook, stirring often, until softened, about 4 minutes. Add spinach and cook until wilted, about 2 minutes. Drain off excess liquid. Remove from heat and stir in onion, salt and pepper.
Toast tortillas (see Tip).
Sprinkle a generous tablespoon of cheese down the center of a tortilla. Cover the cheese with a scant 1/4 cup of the spinach mixture. Fold one side of the tortilla over the filling, then roll up tightly. Place the enchilada seam-side down in the prepared dish. Repeat with the remaining tortillas, cheese and spinach mixture. Spoon corn sauce over the enchiladas, covering completely.
Cover baking dish with foil. Bake for 25 minutes, or until heated through. Uncover and bake for 5 minutes more.
Meanwhile, make Cilantro and Pumpkin Seed Pesto, if using.
Divide enchiladas among 6 plates. Top with the pesto (and/or salsa). Serve immediately.
Make Ahead Tip: Prepare through Step 5. Cover and refrigerate for up to 2 days.
To toast tortillas, place directly on a burner (gas or electric) set at medium heat. Turn frequently with tongs, until golden, 30 to 60 seconds.
NUTRITION
Per serving: 381 calories; 14 g fat ( 5 g sat , 2 g mono ); 25 mg cholesterol; 52 g carbohydrates; 16 g protein; 8 g fiber; 431 mg sodium; 665 mg potassium.
Nutrition Bonus: Vitamin A (100% daily value), Fiber (36% dv), Vitamin C (35% dv), Folate (34% dv), Potassium (31% dv), Calcium (30% dv).
Carbohydrate Servings: 4
Exchanges: 3 starch, 1 vegetable, 1 medium-fat meat, 1 fat
Cilantro & Pumpkin Seed Pesto
From EatingWell: May/June 1997, The Essential EatingWell Cookbook (2004)
About 2/3 cup
Active Time: 10 minutes
Total Time: 10 minutes
INGREDIENTS
1/3 cup hulled pumpkin seeds, (pepitas)
2 jalapeño peppers, quartered and seeded
1 cup fresh cilantro leaves
1/4 cup reduced-fat sour cream (substitute soft tofu)
1 teaspoon lime juice
Salt, to taste
PREPARATION
Lightly toast pumpkin seeds in a small heavy skillet over medium heat, for about 2 minutes. Place in a blender or food processor; add jalapeños, cilantro, sour cream and lime juice. Blend until smooth. Season with salt.
TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days.
NUTRITION
Per tablespoon: 31 calories; 3 g fat ( 1 g sat , 1 g mono ); 2 mg cholesterol; 1 g carbohydrates; 1 g protein; 0 g fiber; 17 mg sodium; 54 mg potassium.
Exchanges: 1/2 fat
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