Chicken & Spinach Enchiladas with Traditional Enchilada Sauce
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 418.0
- Total Fat: 16.0 g
- Cholesterol: 50.5 mg
- Sodium: 1,745.4 mg
- Total Carbs: 51.2 g
- Dietary Fiber: 10.6 g
- Protein: 23.7 g
View full nutritional breakdown of Chicken & Spinach Enchiladas with Traditional Enchilada Sauce calories by ingredient
Introduction
Impressive and healthy not-too-spicy Chicken Enchiladas, realistic portion size. Save up for this one! Impressive and healthy not-too-spicy Chicken Enchiladas, realistic portion size. Save up for this one!Number of Servings: 4
Ingredients
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For Sauce:
1 small can tomato paste
3 tsp white flour
1 tbsp butter
2-3 cans water
1 tbsp cumin, ground
1 tbsp oregano, ground
1 tbsp chili powder
1 tsp corriander or oregano, ground
.5 tsp Cayenne pepper (optional)
For enchiladas:
6-8 whole wheat tortillas, soft taco size
.75 cup white cheddar cheese, shredded
.5 red chili pepper, finely chopped
1 cup fresh spinach, washed
2 boneless, skinless chicken breasts
.5 tsp red pepper flakes
.5 tsp rosemary
butter or cooking spray for greasing pan
Directions
To make sauce:
Using butter and flour, make a roux. Add tomato paste and water, mixing thoroughly. To tomato mixture, add cumin, corriander/cilantro, oregano, and chili powder. Add cayenne pepper or hot pepper sauce to add a little heat, if desired. Cover and allow to simmer for about 10 minutes, or while preparing enchiladas, stirring often, to thicken sauce to desired consistency.
To make enchiladas:
Preheat oven to 350-degrees. Poach chicken in water with red chili pepper flake and rosemary until cooked. Once cooked, allow to cool and then shred. Wash fresh spinach and cut into about 1" strips. Microwave for about a minute with a dash of salt covered with a towel. This will steam the spinach and wilt. Once finished and slightly cooled, sqeeze spinach to remove excess water. In a bowl, combine red chili, chicken, most of cheese, and spinach. Warm tortillas in microwave for 20-30 seconds to soften. Grease casserole dish with a small portion of butter, cooking spray, or oil of choice. In each tortilla, place a small portion of the chicken mixture and place in casserole dish. Cover with enchilada sauce and sprinkle with remaining cheese and place in oven for about 20 minutes. Serve alone, or with brown rice and pico de gallo, and a dollop of light sour cream. Makes two enchiladas each for up to 4 people.
Tip: Using a lowfat tomato soup in place of the tomato paste and lowfat cheese would definitely reduce calories and fat content of this recipe. They also make some great low fat and low carb tortillas that would help as well to make this a little healthier as well!
Number of Servings: 4
Recipe submitted by SparkPeople user TMA031979.
Using butter and flour, make a roux. Add tomato paste and water, mixing thoroughly. To tomato mixture, add cumin, corriander/cilantro, oregano, and chili powder. Add cayenne pepper or hot pepper sauce to add a little heat, if desired. Cover and allow to simmer for about 10 minutes, or while preparing enchiladas, stirring often, to thicken sauce to desired consistency.
To make enchiladas:
Preheat oven to 350-degrees. Poach chicken in water with red chili pepper flake and rosemary until cooked. Once cooked, allow to cool and then shred. Wash fresh spinach and cut into about 1" strips. Microwave for about a minute with a dash of salt covered with a towel. This will steam the spinach and wilt. Once finished and slightly cooled, sqeeze spinach to remove excess water. In a bowl, combine red chili, chicken, most of cheese, and spinach. Warm tortillas in microwave for 20-30 seconds to soften. Grease casserole dish with a small portion of butter, cooking spray, or oil of choice. In each tortilla, place a small portion of the chicken mixture and place in casserole dish. Cover with enchilada sauce and sprinkle with remaining cheese and place in oven for about 20 minutes. Serve alone, or with brown rice and pico de gallo, and a dollop of light sour cream. Makes two enchiladas each for up to 4 people.
Tip: Using a lowfat tomato soup in place of the tomato paste and lowfat cheese would definitely reduce calories and fat content of this recipe. They also make some great low fat and low carb tortillas that would help as well to make this a little healthier as well!
Number of Servings: 4
Recipe submitted by SparkPeople user TMA031979.
Member Ratings For This Recipe
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