CREAMY CHICKEN ENCHILADAS HEART FRIENDLY

Creamy Chicken Enchiladas Heart friendly image

Heart healthy enchilada sounds like an oxymoron, but with the correct swaps for fat free or low fat ingredients your tongue and family will never know the difference.

Provided by alberta smith

Time 1h20m

Number Of Ingredients 16

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Ingredients

8 oz chicken, breast, boneless, skinless
2/3 c broth, chicken, less sodium (homemade is best)
1/4 tsp pepper, black ground
4 c fresh,spinach or *2 boxes frozen or canned low soduim
2 Tbsp green onions, thinly sliced
8 oz sour cream, light or fat-free
1/4 c fat free plain greek yogurt
2 Tbsp flour, all-purpose
1/4 tsp cumin, ground
1/4 tsp salt
1/2 c milk, fat-free
1 can(s) pepper(s), green chile, 4 ounces
6 tortilla(s), flour, 7- or 8-inch
1/2 c cheese, cheddar, reduced-fat
tomato(es), chopped or salsa (optional)
cilantro, (optional)

Steps:

1. In a large skillet, combine chicken, chicken broth, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When cool enough to handle, use 2 forks to shred chicken into bite-size pieces. (You should have about 1 1/2 cups shredded chicken.) Set aside.
2. If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and stem for 3 to 5 minutes or until tender. (Or in a covered medium saucepan, cook fresh spinach in a small amount of boiling water for 3 to 5 minutes.) Drain well. *If using frozen or canned squeeze out water.
3. In a large bowl, combine chicken, spinach, and the 2 tablespoons green onion; set aside. For sauce, in a small bowl, combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and chile peppers. Divide sauce in half. Spoon one portion into a storage container; cover.
4. For filling, combine remaining portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam sides down, in a 2-quart rectangular baking dish.
5. Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.
6. To serve, preheat oven to 350°F. Spoon sauce from storage container over tortillas. Bake casserole, covered, for 20 minutes. Uncover and bake about 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes. If desired, garnish with chopped tomato or salsa, green onions, and cilantro.
7. Calories: 243, Saturated Fat: 4g, Sodium: 441mg, Dietary Fiber: 1g, Total Fat: 8g, Carbs: 22g, Sugars: 4g, Cholesterol: 42mg, Protein: 18g