Chicken Spinach Enchiladas

Healthier_Me

1 lb skinless, boneless chicken breasts
1 can chicken broth (14 oz)
1/2 tsp. black pepper
one 10 oz package frozen chopped spinach, thawed and well drained
1/4 cup thinly sliced green onion
16 oz light dairy sour cream
1/2 cup plain low fat yogurt
1/4 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. ground cumin
1 cup milk
2 (4 oz) cans diced green chili peppers, drained
12 flour tortillas (7 or 8 inches)
1 cup shredded cheddar or Monterey Jack cheese (4 oz)
Chopped tomato or salsa (optional)
Thinly sliced green onion (optional)

In a large skillet place chicken, chicken broth, and 1/2 black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When cool enough to handle, using 2 forks, pull meat apart into shreds. (You should have about 3 cups). Set aside.

If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Steam, covered, for 3 to 5 minutes or till tender. (Or, cook in a small amount of boiling water, covered, for 3 to 5 minutes or until tender.) Drain well.

In a large bowl combine the shredded chicken, cooked fresh spinach or thawed and drained frozen spinach, and the 1/4 cup green onion; set aside.

In a bowl whisk together sour cream, yogurt, flour, salt, and cumin until smooth. Stir in milk and chili peppers. Divide sauce in half. Set 1 portion aside.

For filling, combine 1 portion of the sauce and the chicken mixture. Divide filling among tortillas. Roll up tortillas. Place, seam side down, in two ungreased 2-quart-rectangular baking dishes. Divide remaining sauce evenly between the two casseroles.

Bake, uncovered, in a 350� F oven about 25 minutes or until heated through. Sprinkle with remaining cheese; let stand for 5 minutes. Transfer to a serving platter, if desired.

To serve, garnish with chopped tomato or salsa and additional green onion, if desired. Makes 12 servings.

Make-Ahead Tip: One or both casseroles may be chilled or frozen. Prepare enchiladas as directed through step 5, except do not spoon sauce over the casserole(s) to be chilled; add sauce to casserole(s) to be frozen. Transfer sauce to an airtight container; cover and chill in the refrigerator. Cover the baking dish and chill in the refrigerator for up to 24 hours. To bake, spoon the reserved portion of sauce over the chilled enchiladas. Bake, uncovered, in a 350� oven about 40 minutes or until heated through. Sprinkle with cheese. Let stand 5 minutes. Serve as above.

For frozen casserole, thaw enchiladas overnight in refrigerator. Bake casserole, covered, in a 350� oven for 20 minutes. Uncover and bake 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes. Serve as above.

Serves: 12

calories 287
total fat 15
sat fat 8
protein 17
fiber 3
sodium 460
carbs 21
ww pts 7

http://www.3fatchicks.com/diet-recipes/chicken-spinach-enchiladas/

Healthier_Me

1 lb skinless, boneless chicken breasts
1 can chicken broth (14 oz)
1/2 tsp. black pepper
one 10 oz package frozen chopped spinach, thawed and well drained
1/4 cup thinly sliced green onion
16 oz light dairy sour cream
1/2 cup plain low fat yogurt
1/4 cup all-purpose flour
1/2 tsp. salt
1/2 tsp. ground cumin
1 cup milk
2 (4 oz) cans diced green chili peppers, drained
12 flour tortillas (7 or 8 inches)
1 cup shredded cheddar or Monterey Jack cheese (4 oz)
Chopped tomato or salsa (optional)
Thinly sliced green onion (optional)

In a large skillet place chicken, chicken broth, and 1/2 black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well. When cool enough to handle, using 2 forks, pull meat apart into shreds. (You should have about 3 cups). Set aside.

If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Steam, covered, for 3 to 5 minutes or till tender. (Or, cook in a small amount of boiling water, covered, for 3 to 5 minutes or until tender.) Drain well.

In a large bowl combine the shredded chicken, cooked fresh spinach or thawed and drained frozen spinach, and the 1/4 cup green onion; set aside.

In a bowl whisk together sour cream, yogurt, flour, salt, and cumin until smooth. Stir in milk and chili peppers. Divide sauce in half. Set 1 portion aside.

For filling, combine 1 portion of the sauce and the chicken mixture. Divide filling among tortillas. Roll up tortillas. Place, seam side down, in two ungreased 2-quart-rectangular baking dishes. Divide remaining sauce evenly between the two casseroles.

Bake, uncovered, in a 350� F oven about 25 minutes or until heated through. Sprinkle with remaining cheese; let stand for 5 minutes. Transfer to a serving platter, if desired.

To serve, garnish with chopped tomato or salsa and additional green onion, if desired. Makes 12 servings.

Make-Ahead Tip: One or both casseroles may be chilled or frozen. Prepare enchiladas as directed through step 5, except do not spoon sauce over the casserole(s) to be chilled; add sauce to casserole(s) to be frozen. Transfer sauce to an airtight container; cover and chill in the refrigerator. Cover the baking dish and chill in the refrigerator for up to 24 hours. To bake, spoon the reserved portion of sauce over the chilled enchiladas. Bake, uncovered, in a 350� oven about 40 minutes or until heated through. Sprinkle with cheese. Let stand 5 minutes. Serve as above.

For frozen casserole, thaw enchiladas overnight in refrigerator. Bake casserole, covered, in a 350� oven for 20 minutes. Uncover and bake 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes. Serve as above.

Serves: 12

calories 287
total fat 15
sat fat 8
protein 17
fiber 3
sodium 460
carbs 21
ww pts 7

http://www.3fatchicks.com/diet-recipes/chicken-spinach-enchiladas/