Chicken Enchiladas
ingredients
1/2 lb. cooked Perfect Roast Chicken, skinned
1 cup canned fat-free refried beans
1 cup 75% reduced-fat shredded
cheddar cheese (divided use)
1 can (4 oz.) hot or mild diced green chilies
2 Tbsp. minced fresh cilantro
1 tsp. ground cumin
1 tsp. hot or mild chili powder
1 can (10 oz.) red or green enchilada sauce
(divided use)
4 (8 inch) flour tortillas (preferably whole wheat)
preparation
4 servings
Serving size: 1 enchilada
Preparation time: 15 minutes
Cooking time: 20 minutes
1. Preheat the oven to 375°F. Coat a large square or rectangular baking pan with cooking spray.
2. Place the cooked chicken on a cutting board. With two forks, shred the chicken into pieces. Add the chicken to a bowl. Mix in the refried beans, 3/4 cup of the cheese, the chilies, cilantro, cumin, chili powder, and 1/4 cup of the enchilada sauce.
3. Coat each tortilla lightly with cooking spray to help make rolling the tortilla easier. Divide the filling among the tortillas and roll up.
4. Add the enchiladas to the prepared baking pan, seam side down. Pour the remaining sauce over them, and sprinkle with the remaining cheese.
5. Bake uncovered for 20 minutes, or until the cheese melts and the casserole is bubbly.
nutrition
Nutrition Facts
Starch exchanges 2
Lean-meat exchanges 4
Fat exchanges 1
Amount per Serving
Calories 375
Calories from Fat 100
Total Fat 11 g
Saturated Fat 3 g
Trans Fat 0 g
Cholesterol 60 mg
Sodium 1,065 mg*
Total Carbohydrate 37 g
Dietary Fiber 8 g
Sugars 2 g
Protein 33 g
*This recipe does not meet ADA guidelines for sodium (maximum 600 mg). Use less enchilada sauce to cut down on the salt.
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