Mexican · Authentic-ish Mexican
Enfrijoladas
444 kcal a serving, against 751 for the traditional version. That is 307 kcal off, or 41%, with 22.7g of protein. Serves 4. 30 minutes.
What the traditional version is
Corn tortillas flash-fried in a heavy glug of vegetable oil until pliable, then submerged in a thick puree of black beans cooked down with even more oil. Folded on a plate and buried under a small mountain of crumbled queso fresco, raw onion and thick soured cream.
What changed, and what each change costs
60g of vegetable oil dropped entirely, relying on a dry frying pan to toast the tortillas.
Oil is pure fat, and frying the tortillas adds massive amounts of extra energy without bringing much actual flavour. Toasting them in a dry pan makes them pliable enough to fold without cracking.
What it costs you. Fried tortillas repel liquid, meaning they hold their structure perfectly under a heavy sauce. Dry-toasted tortillas soak up moisture like a sponge. You end up with a soft, yielding plate of food that you need to eat immediately before it turns to mush. The version that's a crisp dish is still out there and still better.
100g of soured cream and 150g of queso fresco swapped for 100g of fat-free Greek yoghurt and 60g of queso fresco.
Slashing the cheese and replacing the double cream with zero-fat yoghurt retains the vital acidic tang while stripping out the fat. You still get a creamy contrast to the earthy beans, and the yoghurt cuts through the heavy puree beautifully.
What it costs you. Fat-free yoghurt lacks the rich, melting mouthfeel of proper soured cream, and 60g of cheese is a garnish rather than a main event. This is the first compromise you'll notice when you look at the plate, because it definitely feels less decadent.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 751 | 444 |
| Protein | 26.7g | 22.7g |
| Fat | 34.3g | 7.2g |
| Saturated fat | 11.6g | 3.1g |
| Carbohydrate | 88.1g | 75.3g |
| Protein per 100 kcal | 3.6g | 5.1g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Mexican prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk.
The method is in the book
This is a highly comforting plate of food that hits all the right earthy, savoury notes. By ditching the frying oil, you expose the true flavour of the black beans, making them the undeniable star of the show. The Greek yoghurt brings the necessary sharp acidity to cut through the heavy puree, even if it lacks the luxurious slip of real crema. It's a messy, deeply satisfying dinner that won't leave you feeling like you need a lie-down afterwards. Grab a fork and dig in.
The quantities and the method for this dish are in Authentic-ish Mexican, along with 56 more. Buy the paperback