Tuesday, November 20, 2012

Healthy Chicken Enchiladas!

One of my favorite types of foods is Mexican and believe it or not, Mexican food can be healthy! This is one of my go to Mexican recipes and when I make it I tend to double or triple the recipe and freeze a couple of servings so that I always have some on hand.

Chicken and White Bean Enchiladas with Creamy Salsa Verde (adapted from skinnytaste.com)

  • olive oil
  • 15.5 oz can of Cannellini Beans
  • 8 oz cooked shredded chicken breast
  • water
  • 1.5 cups of chicken broth
  • 1 tsp cumin
  • 1 tsp butter
  • 3/4 c chopped white onion
  • 2 tbsp flour
  • 7 oz can chopped green chiles
  • 2 jalapenos, chopped (I do not like spicy foods, so I omitted these)
  • salt
  • 1/2 c light sour cream
  • 3/4 c reduced fat Mexican cheese
  • 8 medium tortillas (I either use organic whole wheat tortillas or ezekiel tortillas)
Enchiladas ready to be baked or frozen!
  1. In a medium pan, heat 1 tsp of olive oil on low.  Add 1/4 c onions and garlic and saute until soft (about 2-3 minutes).  Add green chiles, beans, water, 1/2 cup of chicken broth and cumin.  Mix well and cover.  Simmer on low 15 minutes.  Remove cover, add the chicken and cook approximately 5 more minutes, until it thickens and the liquid boils down.
  2. In a large non-stick pan, melt the butter over medium heat.  Add 1/2 c onion and cook, stirring occasionally, until the onion is soft and clear (approx. 3-4 minutes).  
  3. Add flour and stir well, cook for 1 minute, stirring constantly. Slowly whisk in the remaining chicken broth and whisk until the sauce becomes smooth.  Cook over medium heat until the sauce boils and thickens.  Add the green chiles and salt (and jalapenos if you are braver than I am!). Cook for another minute and then remove from heat and stir in the sour cream.
  4. Spread 1/4 c of the enchilada sauce on the bottom of a 9x13" baking dish.  Fill each tortilla with 1/3 c of the chicken/white bean filling.  Roll the tortillas and place seam side down in the prepared baking dish. 
  5. Pour the enchilada sauce over the tortillas and top with cheese.
  6. Cover with aluminum foil and bake 20-30 minutes at 350
  7. NOTE IF YOU ARE FREEZING THESE: I usually freeze the enchiladas prior to baking them.  I freeze them in glass pyrex containers with a layer of foil underneath the lid.

No comments:

Post a Comment