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Sunday, May 29, 2011

Chicken Enchiladas


 By: Cooking Light


2 tblsp olive oil, divided
4 (8 oz) chicken breasts-tenders
1/4 C. 1/3 less-fat- cream cheese softened
2 tblsp chopped cilantro
1/4 tsp salt
1/4 tsp black pepper
2 C. chopped onion
3 garlic cloves, minced
1 teasp chili powder
1/2 tsp ground red pepper
1/4 tsp ground cumin
1 C. fat-free less-sodium chicken broth
3/4 C. water
1 can diced tomatoes
9 corn tortillas, divided
Cooking Spray
1/4 C cheddar Cheese
2 green onions
Preheat oven 375 degrees.  Heat 1 tblsp oil in a large ovenproof skillet over medium-high heat.  Add chicken to pan; saute 6 minutes on each side.  Place skillet in oven; bake at 375 degrees for 10 minutes or until well done.  Remove chicken from pan ;let stand 15 minutes.  Remove meat from bones; shred.  discard bones.  Place chicken in a medium bowl; stir in cream cheese, 2 tblsp cilantro, 1/4 tsp salt and 1/4 tsp black pepper. 
Heat a medium saucepan over medium-high heat.  Add remaining 1 tblsp oil to pan, and swirl to coat.  Add onion, and saute for 5 minutes or until tender, stirring occasionally. Add garlic saute for 30 seconds, stirring constantly.  remove 3 tblsp onion mixture; add to chicken.  Add chili powder, red pepper, and cumin to remaining onion mixture in pan; saute 30 seconds, stirring constantly. Stir in chicken broth, 3/4 C. water and tomatoes; bring to a boil.  Tear 1 tortilla into small pieces; add to tomato mixture.  Reduce heat to medium, and simmer 30 minutes, stirring occasionally.  Remove from heat; let stand 10 minutes.  Carefully pour tomato mixture into blender, and process until smooth.  
Spread 1/2 C. tomato mixture in the bottom of an 11 x 7 in ch glass or ceramic baking dish lightly coated with cooking spray.  Warm remaining 8 tortillas according to package directions.  Spoon about 1/4 C chicken mixture down center or each tortilla; roll up.  Pour remaining tomato mixture over filled tortillas.  Sprinkle filled tortillas with cheddar cheese.  
Bake at 375 degrees for 25 minutes or until bubbly and lightly browned.  Sprinkle with green onion.  
Yield: 4 servings (serving size 2 enchiladas) 
Calories: 496; Fat 23.4g; Protein: 30.9; Carbs 42g; Fiber: 6.4g; Chol: 99mg; Iron: 2.8;  Sodium: 711mg;  Calc: 221mg. 

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