Skinny Chicken Enchiladas (4 servings)
I like to serve these with yellow rice, refried beans and a little fat free sour cream topped with chopped scallions and cilantro. Leftovers are great the next day too!
I like to serve these with yellow rice, refried beans and a little fat free sour cream topped with chopped scallions and cilantro. Leftovers are great the next day too!
- for the sauce:
- kosher salt
- 1 cup diced onion
- 1 tsp cumin
- 2 garlic cloves minced
- 1/4 cup cilantro
- 1/2 tsp ground cumin
- 1/3 cup chicken broth
- 1/2 cup tomato sauce
- 1-2 tbsp chipotle chilis in adobo sauce
- 1-1/2 cups tomato sauce
- 1/2 tsp chipotle chili powder
- 3/4 cup fat free chicken broth
- kosher salt and fresh pepper to taste
- for the chicken:1 tsp vegetable oil
- 8.5 oz (2 breast halves) cooked shredded chicken breast
- 2 large clove garlic minced
- 1/2 tsp dried oregano
- 1 tsp chipotle chili powder
- 8 (7-inch) reduced carb whole wheat flour tortillas (la torti
- 1 cup shredded low fat mexican cheese
- non-stick cooking spray
- 1/2 cup chopped scallions or cilantro for topping
- Carbohydrate 8.55834953971119 g
- Cholesterol 0 mg
- Fat 0.765218490521533 g
- Fiber 2.40409322913623 g
- Protein 2.34558677073686 g
- Saturated Fat 0.104967773519044 g
- Serving Size 1 1 Serving (155g)
- Sodium 1000.66106712086 mg
- Sugar 6.15425631057496 g
- Trans Fat 0.304751932346029 g
- Calories 43 calories
Step-by-step
- In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.
- Preheat oven to 400 degrees.
- Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes. Remove from heat.
- Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it.
- Place on baking dish seam side down, top with sauce...
- Then top with cheese.
- Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points) Makes 8 enchiladas.
Unlike rolled enchiladas smothered in heavy lard-based gravies, this method relies on a simmering tomato and chipotle reduction built in a standard medium saucepan. Making rolled casseroles efficiently requires specific kitchen hardware and thoughtful spatial management on the countertop.
- Use a 13 by 9-inch glass baking dish to fit precisely eight rolled tortillas without overlapping them awkwardly. Glass retains heat evenly, ensuring the outer edges do not scorch while the center warms through.
- Simmer the sauce components on low heat for 5 to 10 minutes to reduce excess moisture before coating the tortillas. Skipping this reduction step yields a watery sauce that breaks down the structural integrity of the wheat wrappers.
- Position the baking dish on the middle oven rack and cover it tightly with aluminum foil. Baking at 400 degrees Fahrenheit for 20 to 25 minutes traps steam inside the vessel, which softens the reduced-carb whole wheat tortillas properly.
- Pair these rolled entrees with yellow rice and refried beans to balance the heat from the chipotle chiles and adobo sauce.
Leftovers hold up well in the refrigerator for up to three days when stored in an airtight container. Reheat individual portions in a conventional oven or toaster oven rather than a microwave to maintain the texture of the melted low-fat cheese.
