Chicken Enchiladas
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
1 large chicken breast (8 oz)1 can fat-free chicken broth1-2 tbsp olive oil1/4 cup thinly sliced onion (or more to taste)1/4 of a 4 oz can of fire roasted green chiles (or more to taste)1-2 tbsp flour1/4 cup skim milk1/2 can enchilada sauce (about 1 cup)1-2 tsp. ground cuminsalt & pepper to taste
Makes 6 enchiladas (3 servings)
Poach chicken breast in 1 can of fat-free chicken broth over low heat for 15 minutes (until cooked through). Remove chicken from broth (reserve broth) and shred with a fork.
Heat 1-2 tbsp oil in a large skillet over med-low heat, and sweat sliced onions & green chiles for about 5 minutes.
Add 1-2 tbsp flour to softened vegetables and cook 1-2 more minutes.
Raise the heat to med-high and add 1/2 cup of the poaching broth & 1/4 cup of skim milk. Cook until sauce is slightly thickened (3-4 minutes).
Add shredded chicken, salt, pepper, & cumin to taste.
Spray the bottom of a 7x11 baking dish with cooking spray, and spoon a thin layer of enchilada sauce onto the bottom.
Put 1/6 of the chicken mixture onto each corn tortilla, roll, and place seam side down in the baking dish. Spoon more enchilada sauce over the top, and sprinkle a little bit of shredded cheese over the top.
Bake at 350 for 10-15 minutes until heated through & cheese is melted.
Serve hot with sides of rice & fat-free refried beans. Top with 1 tbsp low-fat sour cream, and sprinkle finely sliced scallions over top if desired.
Number of Servings: 3
Recipe submitted by SparkPeople user LINNEYLOU1501.
Poach chicken breast in 1 can of fat-free chicken broth over low heat for 15 minutes (until cooked through). Remove chicken from broth (reserve broth) and shred with a fork.
Heat 1-2 tbsp oil in a large skillet over med-low heat, and sweat sliced onions & green chiles for about 5 minutes.
Add 1-2 tbsp flour to softened vegetables and cook 1-2 more minutes.
Raise the heat to med-high and add 1/2 cup of the poaching broth & 1/4 cup of skim milk. Cook until sauce is slightly thickened (3-4 minutes).
Add shredded chicken, salt, pepper, & cumin to taste.
Spray the bottom of a 7x11 baking dish with cooking spray, and spoon a thin layer of enchilada sauce onto the bottom.
Put 1/6 of the chicken mixture onto each corn tortilla, roll, and place seam side down in the baking dish. Spoon more enchilada sauce over the top, and sprinkle a little bit of shredded cheese over the top.
Bake at 350 for 10-15 minutes until heated through & cheese is melted.
Serve hot with sides of rice & fat-free refried beans. Top with 1 tbsp low-fat sour cream, and sprinkle finely sliced scallions over top if desired.
Number of Servings: 3
Recipe submitted by SparkPeople user LINNEYLOU1501.
Nutritional Info Amount Per Serving
- Calories: 259.3
- Total Fat: 6.7 g
- Cholesterol: 54.1 mg
- Sodium: 492.9 mg
- Total Carbs: 24.9 g
- Dietary Fiber: 1.1 g
- Protein: 23.3 g
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