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Din: 5* Makeover Chicken Enchiladas




Source of Recipe


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Din: 5* Makeover Chicken Enchiladas

Adapted from: Light & Tasty December/January 2005
9 reviews rate this recipe 5 Stars!
Exchanges
Prep: 50 min. Bake: 20 min.
Yield: 6 servings.

Mexican food is often loaded with fat and calories. We were able to take this recipe and make it over to be a healthier version you will be proud to serve to your family.—Taste of Home Test Kitchen, Greendale, Wisconsin *Test Kitchen Approved

Ingredients:
• 1 pound boneless skinless chicken breasts
• 1/2 cup water
• 5 teaspoons minced garlic, 'divided'
•
• 1 cup finely chopped onion
• 4 teaspoons canola oil
• 2 cans (4 ounces each) chopped green chilies
• 4 teaspoons chili powder
• 1 teaspoon each ground cumin and dried oregano
• 1/4 teaspoon pepper
• 1/2 cup all-purpose flour
• 1-1/2 cups reduced-sodium chicken broth, divided
• 1 cup fat-free milk
• Salt to taste
•
• 2 cups (8 ounces) shredded reduced-fat Mexican cheese blend, divided
• 12 corn tortillas (6 inches)
• 1 cup thinly sliced green onion, divided

Directions:
1. In a saucepan, bring the chicken, water and 2 teaspoons garlic to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken is no longer pink. Remove chicken; reserve liquid. Cut chicken into thin strips. Set aside.

2. In a nonstick skillet, saute onion in oil until tender. Add remaining garlic and saute for 1 minute. Add chilies and seasonings; saute 1 minute. Stir in flour until blended. Gradually stir in 1 cup chicken broth, milk and reserved liquid. Bring to a boil over medium heat; cook and stir 2 minutes or until thickened. Remove from the heat. Stir in 1 cup cheese until melted. Combine 1 cup of cheese sauce and chicken; set aside.

3. In a large nonstick skillet, heat remaining chicken broth. Dip tortillas, one at a time, in hot broth just until limp, about 4 seconds on each side.

Spoon about 1/4 cup mixture down the center of each tortilla; sprinkle with 1 tablespoon green onion. Roll up and place seam side down in a 13-in. x 9-in. baking dish coated with cooking spray.

Pour remaining sauce evenly over tortillas. Cover and bake at 400° for 20-25 minutes or until heated through and bubbly. Sprinkle with remaining cheese; cover an let stand for 5 minutes. Garnish with remaining green onions.

Two enchiladas equals 418 calories, 15 g fat (5 g saturated fat), 72 mg cholesterol, 621 mg sodium, 41 g carbohydrate, 6 g fiber, 35 g protein. ++++ Diabetic Exchanges: 4 lean meat, 2 starch 2 vegetable