Wednesday, September 4, 2013

Made from Scratch Chicken Enchiladas

          This is a recipe I came up with after reading several chicken enchilada recipes online, and taking ideas from several of them. It's super easy and healthy (very low sodium compared to any of the Mexican kits out there), and I'm posting this because everyone who's tried them has asked for the recipe!

Ingredients (makes 6 large enchiladas):
  • 6 medium flour tortillas
  • 8 ounces chicken breast 
  • 1 medium onion chopped
  • 1 4 ounce can of chopped green chilis
  • 1 teaspoon of chili powder
  • 1 cup shredded cheese (light cheddar, or Mexican blend)
  • 1/2 cup chicken broth
  • 1/2 cup 1% milk
  • 1/2 cup light or fat free sour cream
  • 3 tablespoons of butter (you can sub margarine)
  • 3 tablespoons of flour
  1. Melt three tablespoons of butter in a saucepan over low-medium heat. Once melted, add the flour whisking constantly until brown. 
  2. Add chicken broth and milk, continue stirring until all flour mixture is incorporated and the sauce is smooth and creamy. 
  3. Add sour cream and stir until fully incorporated
  4. Add 1/2 the green chilies and 1/2 the chili powder into the sauce
 *You can sub one can of cream of chicken soup for steps 1 and 2, but it adds a lot of fat and sodium*

  1. Spray a saute pan with cooking spray, and cook chicken over medium-high heat
  2. When chicken is about 1/2 cooked, remove from heat and chop
  3. Add chopped chicken, chopped onions, and the remaining chilies and chili powder to the pan
  4. When the chicken is fully cooked, add a couple spoonfuls of sauce to the mixture and remove from heat
  1. Lightly coat the bottom of a baking pan with sauce
  2. Take the tortillas, spread one line of sauce down the middle, and add a scoop of the chicken mixture
  3. Roll the tortillas and place in the pan face down, so they don't come unrolled
  4. Spread remaining sauce over the enchiladas and sprinkle with cheese
  5. Bake at 350 for 25 minutes or until cheese starts to brown

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