1.12.2010

Chicken Enchilada Makeover

Chicken Enchiladas are often given a bit of a bad rap when it comes to being healthy.  They are usually loaded with sour cream, creamed soups, cream cheeses, white rices, and topped with all sorts of shredded cheeses. I love this recipe that my Mom made for us when growing up. It is packed with lean chicken, veggies, and beans--- you'll get your protein, fiber, and vitamins and minerals, without all the added fats.   

Chicken Enchiladas
1 pound boneless skinless chicken
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 cup chopped onion
1 T. chopped fresh cilantro
1 (16 oz.) can refried beans
1 (10 oz.) can enchilada sauce
1 (8 oz.) can tomato sauce
8 tortillas (whole-wheat or I have even used these as the tortillas) 
1/4- 1/2 cup shredded cheddar cheese to sprinkle on top

Heat oven to 350 degrees F. Spray 13x9 baking dish with nonstick cooking spray. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Stir-fry chicken for 2 minutes. Add bell peppers, onion, and cilantro; stir-fry for 3-4 more minutes until chicken is no longer pink. Remove from heat. Stir in the refried beans. 

In a medium bowl, combine enchilada sauce and tomato sauce. Spoon 2 Tablespoons of the sauce into the bottom of the spray-coated baking dish. Set aside the remaining sauce. Spoon 1/2 cup chicken filling down center of each tortilla; roll up. Place seam side down in baking dish. Pour the rest of the sauce over enchiladas; cover with foil. 

Bake at 350 for 30-40 minutes until thoroughly heated. Sprinkle with cheese. Let stand 5 minutes. Serve with plain non-fat yogurt or salsa. 

Enjoy.  Click here for other tips on how to transform your mexican dishes into healthier options. 

1 comment:

  1. Nice post! Way to stand up for enchiladas! Love the photography, too, a real beauty. Of course, I may be biased, because I took that photo and posted it on my blog (http://www.hungryagain.net). Don't see a credit for it on yours.....would be a nice touch. Cheers!

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