"Healthified" Creamy Chicken Enchiladas
Reduced-fat ingredients helped cut the fat, while green chiles boost the Tex-Mex flavor. It has 61% less sat fat, 50% less fat, and 25% more calcium than the original recipe.
Ingredients
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1 tablespoon olive oil
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1/2 cup chopped onion (1 medium)
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2 teaspoons finely chopped garlic
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2 cups Progresso® reduced-sodium chicken broth (from 32-oz carton)
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3 tablespoons Gold Medal® all-purpose flour
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1/2 teaspoon ground coriander or cumin
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1/8 teaspoon pepper
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1/2 cup reduced-fat sour cream
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2 cups shredded cooked chicken breast
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1 cup Green Giant® Niblets® frozen corn, thawed
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1 cup shredded reduced-fat Mexican cheese blend (4 oz)
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1 can (4.5 oz) chopped green chiles
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1/4 cup chopped fresh cilantro
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8 corn or flour tortillas (6 or 7 inch)
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1 medium tomato, chopped (3/4 cup)
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4 medium green onions, sliced (1/4 cup)
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Salsa, if desired
Directions
1.
Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
2.
In 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 3 to 4 minutes, stirring occasionally, until onion is tender. In medium bowl, stir broth, flour, coriander and pepper with wire whisk until blended. Slowly add to hot mixture in skillet, stirring constantly. Cook and stir 5 to 6 minutes, until mixture boils and thickens slightly. Remove from heat. Stir in sour cream until well blended.
3.
In another medium bowl, mix chicken, corn, 1/2 cup of the cheese, the chiles, cilantro and 1/2 cup of the sauce. Place 2 tortillas at a time on microwavable plate; cover with paper towel. Microwave on High 10 to 15 seconds or until softened. Spoon about 1/3 cup chicken mixture down center of each warm tortilla. Roll up tortillas; arrange, seam sides down, in baking dish. Top enchiladas with remaining sauce. Cover with foil.
4.
Bake 30 to 35 minutes or until sauce is bubbly. Remove from oven. Uncover; sprinkle with remaining 1/2 cup cheese. Let stand 5 minutes before serving. Just before serving, top with tomato and green onions. Serve with salsa.
High Altitude (3500-6500 ft):
Bake 40 to 50 minutes.
Nutrition information
Calories 230 (Calories from Fat 70); Total Fat 8g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 40mg; Sodium 350mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 4g); Protein 17g. Daily Values: Vitamin A 8%; Vitamin C 8%; Calcium 20%; Iron 6%. Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 Lean Meat. Carbohydrate Choices: 1 1/2.
Percent Daily Values are based on a 2,000 calorie diet
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how-tos
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"Healthified" Chicken Tortilla Casserole
Smart ingredient changes keep the flavor but cut the fat by 11 grams per serving. It has 58% less sat fat, 50% less fat, and 27% fewer calories than the original recipe.
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