Zucchini Enchiladas Picky Eaters: A Delicious & Healthy Recipe

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Zucchini Enchiladas Picky Eaters, rejoice! Are you tired of the nightly dinner battle, the endless negotiations over vegetables, and the constant worry about whether your little ones are getting enough nutrients? I understand completely! That’s why I’m so excited to share this recipe for zucchini enchiladas that even the most discerning palates will devour.

Enchiladas, a cornerstone of Mexican cuisine, have a rich history dating back to Mayan times, when corn tortillas were filled with small fish. Over the centuries, the dish evolved, incorporating new ingredients and flavors from both indigenous and European cultures. Today, enchiladas are a beloved comfort food enjoyed worldwide, but often, the traditional fillings can be a tough sell for picky eaters.

These Zucchini Enchiladas Picky Eaters edition are different. We’ve taken the classic enchilada and cleverly disguised the zucchini within a creamy, cheesy filling that’s bursting with flavor. The mild taste of zucchini blends seamlessly with the other ingredients, creating a dish that’s both nutritious and incredibly delicious. The soft tortillas, the melty cheese, and the savory sauce create a symphony of textures and tastes that will have your kids asking for seconds. Plus, they are surprisingly easy to make, making them a perfect weeknight meal solution. Say goodbye to dinner drama and hello to happy, healthy eaters!

Zucchini Enchiladas Picky Eaters this Recipe

Ingredients:

  • For the Zucchini Filling:
    • 2 large zucchini, grated
    • 1 medium onion, finely chopped
    • 2 cloves garlic, minced
    • 1 red bell pepper, finely diced
    • 1 (15-ounce) can black beans, rinsed and drained
    • 1 (15-ounce) can corn, drained
    • 1 cup cooked quinoa or rice (optional, for added heartiness)
    • 1 teaspoon chili powder
    • 1/2 teaspoon cumin
    • 1/4 teaspoon smoked paprika
    • 1/4 teaspoon garlic powder
    • Salt and pepper to taste
    • 2 tablespoons olive oil
    • 1/4 cup chopped fresh cilantro
  • For the Enchilada Sauce:
    • 2 tablespoons olive oil
    • 2 tablespoons all-purpose flour
    • 2 tablespoons chili powder
    • 1 teaspoon cumin
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon smoked paprika
    • 1/4 teaspoon cayenne pepper (optional, for a little heat)
    • 1 (28-ounce) can crushed tomatoes
    • 2 cups vegetable broth
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon brown sugar (optional, to balance acidity)
    • Salt and pepper to taste
  • For Assembly:
    • 8-10 corn tortillas
    • 2 cups shredded Monterey Jack cheese (or cheddar, or a Mexican blend)
    • Optional toppings: sour cream, guacamole, salsa, chopped green onions

Preparing the Zucchini Filling:

  1. Sauté the Aromatics: Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and diced bell pepper and cook for another 2-3 minutes, until fragrant and slightly softened. Don’t let the garlic burn! Burnt garlic is bitter and will ruin the flavor.
  2. Cook the Zucchini: Add the grated zucchini to the skillet. Cook, stirring occasionally, until the zucchini has softened and released some of its moisture, about 8-10 minutes. You might want to gently press the zucchini with the back of a spoon to help release the excess water. This will prevent your enchiladas from being soggy.
  3. Add the Beans, Corn, and Spices: Stir in the black beans, corn, and cooked quinoa or rice (if using). Add the chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Mix well to combine all the ingredients and coat everything evenly with the spices.
  4. Simmer and Adjust Seasoning: Reduce the heat to low and simmer for 5-7 minutes, allowing the flavors to meld together. Taste and adjust the seasoning as needed. You might want to add a little more salt, pepper, or chili powder depending on your preference.
  5. Stir in Cilantro: Remove the skillet from the heat and stir in the chopped fresh cilantro. Set aside while you prepare the enchilada sauce.

Making the Enchilada Sauce:

  1. Make a Roux: In a medium saucepan, heat the olive oil over medium heat. Add the all-purpose flour and whisk constantly for 1-2 minutes, until the mixture forms a smooth paste (a roux). This will help thicken the sauce. Be careful not to burn the roux; it should be a light golden color.
  2. Add the Spices: Stir in the chili powder, cumin, garlic powder, onion powder, dried oregano, smoked paprika, and cayenne pepper (if using). Cook for another minute, stirring constantly, to bloom the spices and enhance their flavor.
  3. Whisk in the Tomatoes and Broth: Gradually whisk in the crushed tomatoes and vegetable broth, making sure to break up any lumps. Bring the mixture to a simmer, stirring occasionally.
  4. Simmer and Thicken: Reduce the heat to low and simmer for 15-20 minutes, or until the sauce has thickened to your desired consistency. Stir occasionally to prevent sticking.
  5. Add Vinegar and Sugar (Optional): Stir in the apple cider vinegar and brown sugar (if using). The vinegar adds a touch of tanginess, and the sugar helps balance the acidity of the tomatoes.
  6. Season to Taste: Taste the sauce and adjust the seasoning as needed. Add salt, pepper, or more spices to your liking. If the sauce is too thick, add a little more vegetable broth to thin it out. If it’s too thin, simmer for a few more minutes to reduce it.

Assembling the Enchiladas:

  1. Preheat Oven: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
  2. Warm the Tortillas: This step is crucial to prevent the tortillas from cracking when you roll them. There are several ways to warm the tortillas:
    • Microwave: Wrap the tortillas in a damp paper towel and microwave for 30-60 seconds, or until they are pliable.
    • Skillet: Heat a dry skillet over medium heat. Warm each tortilla for a few seconds per side, until softened.
    • Oven: Wrap the tortillas in foil and warm them in the preheated oven for 5-10 minutes.
  3. Fill the Tortillas: Spread a thin layer of enchilada sauce on the bottom of the prepared baking dish. This will prevent the enchiladas from sticking. Take one tortilla at a time and spoon about 1/2 cup of the zucchini filling down the center.
  4. Roll the Enchiladas: Roll the tortilla tightly around the filling and place it seam-side down in the baking dish. Repeat with the remaining tortillas and filling, arranging them snugly in the dish.
  5. Top with Sauce and Cheese: Pour the remaining enchilada sauce evenly over the rolled enchiladas, making sure they are well coated. Sprinkle the shredded Monterey Jack cheese (or your cheese of choice) generously over the top.
  6. Bake: Bake in the preheated oven for 20-25 minutes, or until the cheese is melted, bubbly, and lightly golden brown. The enchiladas should be heated through and the sauce should be bubbling.
  7. Rest: Let the enchiladas rest for a few minutes before serving. This will allow them to set slightly and make them easier to serve.
  8. Serve: Garnish with your favorite toppings, such as sour cream, guacamole, salsa, chopped green onions, or fresh cilantro. Serve hot and enjoy!

Tips for Picky Eaters:

  • Finely chop the vegetables: The smaller the pieces, the less likely picky eaters are to notice them. You can even use a food processor to finely chop the onion, bell pepper, and zucchini.
  • Use mild spices: If your picky eaters are sensitive to spice, reduce the amount of chili powder and omit the cayenne pepper. You can always add more spice later for those who prefer it.
  • Add cheese: Cheese is a great way to make almost any dish more appealing to picky eaters. Use a generous amount of shredded cheese on top of the enchiladas.
  • Serve with familiar toppings: Offer familiar toppings like sour cream, guacamole, and salsa. These can help make the enchiladas more approachable.
  • Let them help: Involving picky eaters in the cooking process can make them more likely to try the dish. Let them help with simple tasks like grating the zucchini or sprinkling the cheese.
  • Don’t force it: If your picky eater doesn’t like the enchiladas, don’t force them to eat it. Offer them something else they enjoy. The goal is to introduce new foods in a positive and non-stressful way.
  • Puree some of the vegetables: For extremely picky eaters, you can puree some of the zucchini, bell pepper, and onion and add it to the enchilada sauce. This will add nutrients without them even knowing it!
  • Use a sweeter corn variety: Some corn varieties are naturally sweeter than others. Using a sweeter corn can help balance the flavors and make the dish more appealing to picky eaters.
  • Make mini enchiladas: Use smaller tortillas to make mini enchiladas. These are easier for kids to handle and can be less intimidating.
Variations:
  • Add protein: You can add

    Zucchini Enchiladas Picky Eaters

    Conclusion:

    And there you have it! These Zucchini Enchiladas are truly a game-changer, especially if you’re battling picky eaters. I know, I know, getting kids (or even adults!) to embrace vegetables can feel like an uphill battle, but trust me, this recipe is a delicious Trojan horse. The tender zucchini, nestled within warm tortillas and smothered in a flavorful sauce, practically melts in your mouth. The texture is fantastic, and the taste is so satisfying that even the most discerning palates will be won over.

    But why is this recipe a must-try? It’s more than just a way to sneak in some veggies. It’s about creating a meal that’s both healthy and incredibly enjoyable. It’s about simplifying dinnertime without sacrificing flavor or nutrition. It’s about finding a dish that everyone at the table can agree on, which, let’s be honest, is a victory in itself! Plus, it’s surprisingly easy to make. The prep time is minimal, and the baking time allows you to focus on other things while dinner practically cooks itself.

    Beyond the core recipe, the possibilities are endless! Feel free to get creative with your fillings. If you’re a cheese lover, add a generous layer of Monterey Jack or pepper jack for an extra cheesy kick. Ground turkey or shredded chicken would also be fantastic additions for a heartier meal. For a vegetarian twist, consider adding black beans, corn, or even some sautéed mushrooms.

    Serving suggestions? These enchiladas are delicious on their own, but they’re even better with a few simple sides. A dollop of sour cream or Greek yogurt adds a cool and tangy contrast to the richness of the sauce. A sprinkle of fresh cilantro or chopped green onions brightens up the flavors. And a side of Mexican rice or a simple salad completes the meal perfectly.

    For variations, consider using different types of tortillas. Corn tortillas will give the enchiladas a more authentic flavor, while flour tortillas will be softer and more pliable. You can also experiment with different sauces. A creamy tomatillo sauce would be a delicious alternative to the traditional red enchilada sauce. Or, if you’re feeling adventurous, try a mole sauce for a richer, more complex flavor.

    Don’t be afraid to experiment and make these Zucchini Enchiladas your own! That’s the beauty of cooking, after all. It’s about taking a recipe and adapting it to your own tastes and preferences.

    I truly believe that this recipe will become a staple in your household, especially if you’re looking for ways to incorporate more vegetables into your diet without sacrificing flavor. It’s a crowd-pleaser, it’s easy to make, and it’s incredibly versatile. What more could you ask for?

    So, what are you waiting for? Gather your ingredients, preheat your oven, and get ready to experience the magic of these Zucchini Enchiladas. I’m confident that you’ll love them as much as I do.

    And most importantly, I want to hear about your experience! Did you make any modifications to the recipe? Did your picky eaters approve? Share your thoughts and photos in the comments below. I can’t wait to see what you create! Happy cooking! I am sure that you will find that this recipe is a great way to get your kids to eat their vegetables.

    Zucchini Enchiladas Picky Eaters: A Delicious & Healthy Recipe

    Delicious and flavorful zucchini enchiladas packed with a hearty vegetable filling and smothered in homemade enchilada sauce and melted cheese. A healthy and satisfying vegetarian meal!

    Prep Time30 minutes
    Cook Time50 minutes
    Total Time80 minutes
    Category: Dinner
    Yield: 8-10 enchiladas
    Save This Recipe

    Ingredients

    • 2 large zucchini, grated
    • 1 medium onion, finely chopped
    • 2 cloves garlic, minced
    • 1 red bell pepper, finely diced
    • 1 (15-ounce) can black beans, rinsed and drained
    • 1 (15-ounce) can corn, drained
    • 1 cup cooked quinoa or rice (optional, for added heartiness)
    • 1 teaspoon chili powder
    • 1/2 teaspoon cumin
    • 1/4 teaspoon smoked paprika
    • 1/4 teaspoon garlic powder
    • Salt and pepper to taste
    • 2 tablespoons olive oil
    • 1/4 cup chopped fresh cilantro
    • 2 tablespoons olive oil
    • 2 tablespoons all-purpose flour
    • 2 tablespoons chili powder
    • 1 teaspoon cumin
    • 1/2 teaspoon garlic powder
    • 1/4 teaspoon onion powder
    • 1/4 teaspoon dried oregano
    • 1/4 teaspoon smoked paprika
    • 1/4 teaspoon cayenne pepper (optional, for a little heat)
    • 1 (28-ounce) can crushed tomatoes
    • 2 cups vegetable broth
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon brown sugar (optional, to balance acidity)
    • Salt and pepper to taste
    • 8-10 corn tortillas
    • 2 cups shredded Monterey Jack cheese (or cheddar, or a Mexican blend)
    • Optional toppings: sour cream, guacamole, salsa, chopped green onions

    Instructions

    1. Heat the olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and diced bell pepper and cook for another 2-3 minutes, until fragrant and slightly softened. Don’t let the garlic burn! Burnt garlic is bitter and will ruin the flavor.
    2. Add the grated zucchini to the skillet. Cook, stirring occasionally, until the zucchini has softened and released some of its moisture, about 8-10 minutes. You might want to gently press the zucchini with the back of a spoon to help release the excess water. This will prevent your enchiladas from being soggy.
    3. Stir in the black beans, corn, and cooked quinoa or rice (if using). Add the chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Mix well to combine all the ingredients and coat everything evenly with the spices.
    4. Reduce the heat to low and simmer for 5-7 minutes, allowing the flavors to meld together. Taste and adjust the seasoning as needed. You might want to add a little more salt, pepper, or chili powder depending on your preference.
    5. Remove the skillet from the heat and stir in the chopped fresh cilantro. Set aside while you prepare the enchilada sauce.
    6. In a medium saucepan, heat the olive oil over medium heat. Add the all-purpose flour and whisk constantly for 1-2 minutes, until the mixture forms a smooth paste (a roux). This will help thicken the sauce. Be careful not to burn the roux; it should be a light golden color.
    7. Stir in the chili powder, cumin, garlic powder, onion powder, dried oregano, smoked paprika, and cayenne pepper (if using). Cook for another minute, stirring constantly, to bloom the spices and enhance their flavor.
    8. Gradually whisk in the crushed tomatoes and vegetable broth, making sure to break up any lumps. Bring the mixture to a simmer, stirring occasionally.
    9. Reduce the heat to low and simmer for 15-20 minutes, or until the sauce has thickened to your desired consistency. Stir occasionally to prevent sticking.
    10. Stir in the apple cider vinegar and brown sugar (if using). The vinegar adds a touch of tanginess, and the sugar helps balance the acidity of the tomatoes.
    11. Taste the sauce and adjust the seasoning as needed. Add salt, pepper, or more spices to your liking. If the sauce is too thick, add a little more vegetable broth to thin it out. If it’s too thin, simmer for a few more minutes to reduce it.
    12. Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
    13. This step is crucial to prevent the tortillas from cracking when you roll them. There are several ways to warm the tortillas:
      • Wrap the tortillas in a damp paper towel and microwave for 30-60 seconds, or until they are pliable.
      • Heat a dry skillet over medium heat. Warm each tortilla for a few seconds per side, until softened.
      • Wrap the tortillas in foil and warm them in the preheated oven for 5-10 minutes.
    14. Spread a thin layer of enchilada sauce on the bottom of the prepared baking dish. This will prevent the enchiladas from sticking. Take one tortilla at a time and spoon about 1/2 cup of the zucchini filling down the center.
    15. Roll the tortilla tightly around the filling and place it seam-side down in the baking dish. Repeat with the remaining tortillas and filling, arranging them snugly in the dish.
    16. Pour the remaining enchilada sauce evenly over the rolled enchiladas, making sure they are well coated. Sprinkle the shredded Monterey Jack cheese (or your cheese of choice) generously over the top.
    17. Bake in the preheated oven for 20-25 minutes, or until the cheese is melted, bubbly, and lightly golden brown. The enchiladas should be heated through and the sauce should be bubbling.
    18. Let the enchiladas rest for a few minutes before serving. This will allow them to set slightly and make them easier to serve.
    19. Garnish with your favorite toppings, such as sour cream, guacamole, salsa, chopped green onions, or fresh cilantro. Serve hot and enjoy!

    Notes

    • Finely chop the vegetables: The smaller the pieces, the less likely picky eaters are to notice them. You can even use a food processor to finely chop the onion, bell pepper, and zucchini.
    • Use mild spices: If your picky eaters are sensitive to spice, reduce the amount of chili powder and omit the cayenne pepper. You can always add more spice later for those who prefer it.
    • Add cheese: Cheese is a great way to make almost any dish more appealing to picky eaters. Use a generous amount of shredded cheese on top of the enchiladas.
    • Serve with familiar toppings: Offer familiar toppings like sour cream, guacamole, and salsa. These can help make the enchiladas more approachable.
    • Let them help: Involving picky eaters in the cooking process can make them more likely to try the dish. Let them help with simple tasks like grating the zucchini or sprinkling the cheese.
    • Don’t force it: If your picky eater doesn’t like the enchiladas, don’t force them to eat it. Offer them something else they enjoy. The goal is to introduce new foods in a positive and non-stressful way.
    • Puree some of the vegetables: For extremely picky eaters, you can puree some of the zucchini, bell pepper, and onion and add it to the enchilada sauce. This will add nutrients without them even knowing it!
    • Use a sweeter corn variety: Some corn varieties are naturally sweeter than others. Using a sweeter corn can help balance the flavors and make the dish more appealing to picky eaters.
    • Make mini enchiladas: Use smaller tortillas to make mini enchiladas. These are easier for kids to handle and can be less intimidating.

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