Better for you Chicken & Spinach Enchiladas
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 299.5
- Total Fat: 9.9 g
- Cholesterol: 29.4 mg
- Sodium: 668.6 mg
- Total Carbs: 31.7 g
- Dietary Fiber: 6.3 g
- Protein: 22.4 g
View full nutritional breakdown of Better for you Chicken & Spinach Enchiladas calories by ingredient
Introduction
tried to make a south beach friendly recipe based on my old enchilada recipes. Whole wheat flour and whole wheat tortillas in addition to low fat cheese make this a more diet friendly but still delicious way to feed your craving. tried to make a south beach friendly recipe based on my old enchilada recipes. Whole wheat flour and whole wheat tortillas in addition to low fat cheese make this a more diet friendly but still delicious way to feed your craving.Number of Servings: 6
Ingredients
-
1/2 pound chicken breast, cooked and chopped
1 10 oz pkg frozen chopped spinach, thawed & drained
1/2 onion, chopped
4 oz can chopped green chiles
6 oz Sharp cheddar cheese, made with 2% milk, divided
2 Tbsp olive oil
2 Tbsp whole wheat flour
1 Tbsp good chili powder
1 tsp garlic powder
salt & pepper to taste
1.5 cups low sodium vegetable or chicken broth
Tips
You can also make a creamy version of this sauce by adding 1/2 cup non-fat greek yogurt or low-fat sour cream. Just make sure to adjust nutrition info appropriately.
Directions
In lg skillet with cooking spray, saute onion until softened. Add spinach and green chiles, stirring to blend. Remove from heat and mix in chicken. Set aside while making sauce.
In medium sauce pan, heat 2 Tbsp olive oil over medium heat. Add wheat flour, chili powder, garlic powder, salt & pepper. Cook stirring constantly 2 minutes. Add vegetable broth, continuing to stir constantly until broth starts to thicken (just before boiling). Remove from heat when desired thickness.
Preheat oven to 350 while assembling enchiladas.
Inside each tortilla, place .5 oz cheddar cheese (I cut .5 oz slices from a block and then cut that in half to make a long line of cheese down the center, but shredded also works well) topped with a good amount of the chicken/spinach mixture (it should be 1/6th of the total mixture). Roll up and place seam side down in baking dish sprayed with cooking spray. Repeat with other tortillas and using all remaining chicken mixture. Pour all of sauce evenly over the enchiladas, using a spoon to spread over the tops, covering as much as possible. Sprinkle remaining cheddar cheese over top (grating it, if you started with a block of cheese). Bake 20 minutes, or until warm and bubbly.
Serving Size: Makes six large enchiladas (1 per serving for nutrition info)
Number of Servings: 6
Recipe submitted by SparkPeople user KCMANDY.
In medium sauce pan, heat 2 Tbsp olive oil over medium heat. Add wheat flour, chili powder, garlic powder, salt & pepper. Cook stirring constantly 2 minutes. Add vegetable broth, continuing to stir constantly until broth starts to thicken (just before boiling). Remove from heat when desired thickness.
Preheat oven to 350 while assembling enchiladas.
Inside each tortilla, place .5 oz cheddar cheese (I cut .5 oz slices from a block and then cut that in half to make a long line of cheese down the center, but shredded also works well) topped with a good amount of the chicken/spinach mixture (it should be 1/6th of the total mixture). Roll up and place seam side down in baking dish sprayed with cooking spray. Repeat with other tortillas and using all remaining chicken mixture. Pour all of sauce evenly over the enchiladas, using a spoon to spread over the tops, covering as much as possible. Sprinkle remaining cheddar cheese over top (grating it, if you started with a block of cheese). Bake 20 minutes, or until warm and bubbly.
Serving Size: Makes six large enchiladas (1 per serving for nutrition info)
Number of Servings: 6
Recipe submitted by SparkPeople user KCMANDY.