alberta's StoryHeart 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.
chicken, breast, boneless, skinless
broth, chicken, less sodium (homemade is best)
pepper, black ground
fresh,spinach or *2 boxes frozen or canned low soduim
green onions, thinly sliced
sour cream, light or fat-free
fat free plain greek yogurt
pepper(s), green chile, 4 ounces
tortilla(s), flour, 7- or 8-inch
cheese, cheddar, reduced-fat
tomato(es), chopped or salsa (optional)
1In 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.
2If 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.
3In 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.
4For 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.
5Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.
6To 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.
7Calories: 243, Saturated Fat: 4g, Sodium: 441mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 22g, Sugars: 4g, Cholesterol: 42mg, Protein: 18g