Creamy Chicken Enchiladas Heart friendly
PinchedtimesGrocery ListAdd this recipe to your Grocery List PrintPrint this recipe and money-saving coupons PhotoShare a photo you've taken of this recipe RateRate this recipe & leave a comment or review
|8 oz||chicken, breast, boneless, skinless|
|2/3 c||broth, chicken, less sodium (homemade is best)|
|1/4 tsp||pepper, black ground|
|4 c||fresh,spinach or *2 boxes frozen or canned low soduim|
|2 Tbsp||green onions, thinly sliced|
|8 oz||sour cream, light or fat-free|
|1/4 c||fat free plain greek yogurt|
|2 Tbsp||flour, all-purpose|
|1/4 tsp||cumin, ground|
|1/2 c||milk, fat-free|
|1 can(s)||pepper(s), green chile, 4 ounces|
|6||tortilla(s), flour, 7- or 8-inch|
|1/2 c||cheese, cheddar, reduced-fat|
|tomato(es), chopped or salsa (optional)|
Cooked to Perfection
Jerseyville, IL (pop. 8,465)
Member Since Feb 2010
Heart healthy enchilada sounds like an oxymoron, but with the correct swaps for fat free or low fat ingredients your tongue and family will never know the difference.
In a large skillet, combine chicken, chicken broth, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When cool enough to handle, use 2 forks to shred chicken into bite-size pieces. (You should have about 1 1/2 cups shredded chicken.) Set aside.
If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and stem for 3 to 5 minutes or until tender. (Or in a covered medium saucepan, cook fresh spinach in a small amount of boiling water for 3 to 5 minutes.) Drain well. *If using frozen or canned squeeze out water.
In a large bowl, combine chicken, spinach, and the 2 tablespoons green onion; set aside. For sauce, in a small bowl, combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and chile peppers. Divide sauce in half. Spoon one portion into a storage container; cover.
For filling, combine remaining portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam sides down, in a 2-quart rectangular baking dish.
Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.
To serve, preheat oven to 350°F. Spoon sauce from storage container over tortillas. Bake casserole, covered, for 20 minutes. Uncover and bake about 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes. If desired, garnish with chopped tomato or salsa, green onions, and cilantro.
Calories: 243, Saturated Fat: 4g, Sodium: 441mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 22g, Sugars: 4g, Cholesterol: 42mg, Protein: 18g