Friday, April 19, 2013

Healthier Chicken Enchiladas

Healthier Chicken Enchiladas
From the Kitchen of Stephanie

For the chicken:
2 lg chicken breasts (I used one of the Organic Chicken pckg's from Costco)
1 TBSP Better Than Bouillon, chicken flavor (I used organic, reduced sodium)
salt, pepper, cumin (to taste)
2 cups of hot water

For the Sauce:
1 Jar (12 oz) of Salsa Verde (I used the Trader Joe's one)
1 cup of Non-fat Plain Greek Yogurt
1/4 cup of fresh cilantro (roughly chopped)
1 tsp of Better Than Bouillon, chicken flavor (again, I used organic, reduced sodium)

For the Enchiladas
1 Can of Organic Corn...rinsed and drained (I used Trader Joe's)
1 Can of Organic Black Beans...rinsed and drained (I used Trader Joe's)
The cooked and shredded chicken from above
10 flour tortillas (I used the organic Trader Joe's ones....they are about 10 inches in diameter)
1 cup of Cheese (I used the Lite Fancy Shredded Mexican Blend from Trader Joe's)
1/4 cup of chopped scallions

For the chicken:
In the morning, I placed the chicken in the crock pot and seasoned with salt, pepper, and cumin. I then dissolved 1 TBSP of Better than Bouillon in 2cups of hot water. Once dissolved I poured into the crock pot. I cooked the chicken on high for 4.5 hours, but you could cook it on low for longer if needed. Once the chicken is done, use forks to shred the chicken and place in a large bowl with the corn and black beans. Mix together until well combined. Set aside.

For the Sauce:
On the stop top, mix all of the ingredients in a saucepan and cook on low for about 5-8 minutes...until well combined. If it's too spicy for you add some extra yogurt.

For the Enchilada Assembly:
Pre-heat the oven to 375
Spray a 9x13 pan
To assemble these enchiladas, I took a heaping spoonful of the chicken, corn, and bean mixture and spread it in the middle of a tortilla. Then I rolled it and placed in the pan. Repeat until all 10 tortillas are rolled and in the pan. In my pan I fit 9 across and had one at the bottom. You could also do this in two 9x9 pans if you wanted as well (just put 5 in each).
Once all of the tortillas are in the pan, then I poured the sauce over all of the enchiladas. Next, I sprinkled about a cup of cheese over the top and finished them by sprinkling 1/4 cup of chopped scallions on top of the cheese.

You can either put this straight in the oven or you can cover with foil and place in the fridge (I had mine in the fridge for about two hours before I actually baked it).

Bake Covered at 375 for 25 minutes. For the last 10 minutes, take the foil off and let the cheese get good and melted.

Nutrition Facts (based off of the items I could lower the calories and fat by using different tortillas had 140 cal and 3 grams of fat per tortilla, so you can see that is where a majority of the calories and fat for this dish comes from).

286 Calories
4.8 grams of fat
41 grams of carbs
17 grams of protein
4 grams of fiber
4 grams of sugar

Hope you enjoy these :)