• Chicken Enchiladas

    Nutrition Facts

    Serving Size 1
    Calories 236
    Total Fat 6 g
    Saturated Fat 1 g
    Sodium 682 mg
    Total Carbohydrate 26 g
    Dietary Fiber 3 g
    Protein 20 g

    Servings and Times

    Servings 4

    Ingredients and Preparation

    Ingredients Measures
    Boneless, skinless chicken breast ¾ pound
    Canola oil 2 teaspoons
    Garlic clove, minced 1
    Yellow onion, coarsely chopped ½
    Large tomato, seeded and coarsely chopped 1
    Chili powder 1 teaspoon
    Cumin 1 teaspoon
    Salt ½ teaspoon
    Freshly ground pepper to taste
    Reduced-sodium chicken stock 1 cup
    Cooking spray
    Corn tortillas 8 (5-inch)
    Reduced-fat shredded cheddar or Monterey Jack cheese ½ cup
    Reduced-fat sour cream ¼ cup
    Salsa ¼ cup
    1. Preheat oven to 350ºF.
    2. Fill a large pot 2/3 of the way full with water. Boil chicken until tender, about 20 minutes. Let chicken cool and shred by hand. Set aside.
    3. Heat oil in a large skillet over medium heat. Add onion and garlic and cook 2-3 minutes, until tender. Stir in tomatoes, chili powder, cumin, salt, and pepper, and continue cooking 5 minutes.
    4. Let mixture cool slightly, then blend in a blender or food processor, drizzling in chicken stock until mixture is smooth and creamy.
    5. Pour half of sauce over chicken and set the other half aside.
    6. Over medium-low heat in a small nonstick skillet coated with cooking spray, add tortillas, one at a time, until they are soft, about 5 seconds on each side.
    7. Fill each tortilla with a heaping tablespoon of chicken mixture, roll tightly, and place snugly next to each other, seam side down, in a 9-inch by 13-inch baking dish. Pour remaining sauce over enchiladas, making sure to cover all of tortillas, and sprinkle with cheese. Bake about 20 minutes, or until cheese is melted and enchiladas are heated through.
    8. Top with sour cream and salsa and serve.

    Exchanges3 very lean meats; 1 starch

    Side Suggestions: Spanish rice

    Side Suggestions: Fat-free Refried Beans

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