Chicken Enchiladas
En Español (Spanish Version)

Nutrition Facts
Serving Size1Calories236Total Fat6 gSaturated Fat1 gSodium682 mgTotal Carbohydrate26 gDietary Fiber3 gProtein20 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresBoneless, skinless chicken breast¾ poundCanola oil2 teaspoonsGarlic clove, minced1Yellow onion, coarsely chopped½Large tomato, seeded and coarsely chopped1Chili powder1 teaspoonCumin1 teaspoonSalt½ teaspoonFreshly ground pepper to tasteReduced-sodium chicken stock1 cupCooking sprayCorn tortillas8 (5-inch)Reduced-fat shredded cheddar or Monterey Jack cheese½ cupReduced-fat sour cream¼ cupSalsa¼ cup
  • Directions
  • Preheat oven to 350ºF.
  • 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.
  • 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.
  • Let mixture cool slightly, then blend in a blender or food processor, drizzling in chicken stock until mixture is smooth and creamy.
  • Pour half of sauce over chicken and set the other half aside.
  • 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.
  • 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.
  • Top with sour cream and salsa and serve.

  • Exchanges
    3 very lean meats; 1 starch

    Side Suggestions: Spanish rice

    Side Suggestions: Fat-free Refried Beans

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