Estimated Nutrition (whole recipe, rough)
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Avocado | 1 medium (150g) | 240 |
| Tortilla | 1 medium flour (45g) | 140 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Enchilada | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 Cup mild salsa
- 1 Cup sour cream
- ¼ Cup chopped fresh cilantro
- ½ Cup minced green onions
- 1 Cup minced green onions
- ¼ tsp salt
- 8 oz lump crab meat
- 4 flour tortillas, 8-inch
- 1 avocado, 1/2 diced, 1/2 sliced
- ¾ Cup red enchilada sauce
- 1 tomato, diced
- 1 Cup shredded Monterey jack cheese
- =
Directions
Combine the salsa, half the sour cream, cilantro, half of the green onions, half the cheese, salt and crab meat; stir gently.
Spray a 13x9x2-inch baking pan with non-stick cooking spray.
Lay 1 tortilla on a flat surface and spread 1/4 of the filling in a line down the center.
Place some of the diced avocado on top of the filling, then roll up the tortilla and place the enchilada seam side down in the pan.
Repeat with the remaining tortillas and filling.
Pour the enchilada sauce over the top and sprinkle the remaining 1/2 cup cheese over the enchiladas.
Bake in a preheated 400 degree oven for 15-18 minutes until piping hot.
Serve them topped with the sliced avocado and the remaining 1/2 cup sour cream.
Sprinkle the tops with the tomato and remaining green onions.
Serve piping hot