alberta smith Recipe

Creamy Chicken Enchiladas Heart friendly

By alberta smith evon


Rating:
Serves:
6
Prep Time:
Cook Time:
Method:
Bake
Comments:

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.

Ingredients

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
1/4 tsp
salt
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)
cilantro, (optional)

Directions Step-By-Step

1
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.
2
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.
3
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.
4
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.
5
Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.
6
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.
7
Calories: 243, Saturated Fat: 4g, Sodium: 441mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 22g, Sugars: 4g, Cholesterol: 42mg, Protein: 18g

About this Recipe

Course/Dish: Chicken, Tacos & Burritos
Main Ingredient: Chicken
Regional Style: Mexican
Other Tag: Healthy

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1 Comment

user
Dec 14, 2013 - Bobby Webb shared this recipe with discussion group: "EVERYTHING MEXICAN"