Saturday, July 30, 2011

Chicken Enchiladas

Okay, so we like our Mexican/Tex Mex food. I wanted to find a recipe for enchilada sauce that was not tomato based - as that is not what they use in restaurants. What do you know - they had one in my new favorite cookbook collection! I think we are set on enchilada recipes now. The search is over!

Chicken Enchiladas
Canyon Ranch Cooks
Makes four, 2 enchilada servings

For the enchilada sauce:
3 Tbsp all-purpose flour
1 Tbsp chili powder
1/2 tsp paprika
1/4 tsp ground cumin
1/2 tsp ground oregano
Pinch dried thyme
Pinch black pepper
1/4 tsp garlic powder
1/2 tsp onion powder
3 1/2 cups vegetable (or reduced sodium chicken broth)
1 Tbsp fresh cilantro, chopped
1 tsp honey
1 tsp fresh lime juice
1 tsp salt (optional - I think this makes it too salty)

For the enchiladas:
1/2 cup onion, minced
12 oz cooked chicken breast, diced
1 tsp dried oregano
1 tsp chili powder
1 cup vegetable (or reduced sodium chicken broth)
8 corn tortillas
4 oz low-fat cheddar cheese, shredded

1. In a large saute pan, combine flour with dry herbs and spices and cook over medium heat until golden brown. Add remaining ingredients for sauce and whisk to combine. Bring to a boil, reduce heat to low, and simmer for 45 minutes, stirring frequently to prevent scorching.

2. Lightly coat a medium saute pan with canola oil and saute onion, chicken, oregano and chili powder until chicken is lightly browned. Add 1 cup stock and simmer until liquid has evaporated.

3. Preheat oven to 350 degrees F.

4. Soak a tortilla briefly in warm water, lay on a flat work surface and spoon 3 Tbsp chicken filling inside one edge. Roll tightly and place into an 8"x8" baking pan. Repeat. Ladle sauce on top and sprinkle with cheddar cheese. Bake for 14 minutes or until cheese is melted and sauce is bubbly.

Each 2 enchilada serving contains:
- 430 calories
- 55 g carbs
- 9 g fat
- 76 mg cholesterol
- 35 g protein
- 482 mg sodium (or less if remove salt)
- 6 g fiber

No comments:

Post a Comment