Creamy Chicken Enchiladas |
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Prep Time: 45 Minutes Cook Time: 40 Minutes |
Ready In: 85 Minutes Servings: 6 |
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From Publix Greenwise Market Magazine, June 2007: The plain yogurt, cheese, fat free milk and spinach in this recipe all contain calcium. One enchilada provides 298 mg, about as much calcium as in one cup of milk. Ingredients:
8 ounces boneless skinless chicken breasts |
2/3 cup reduced-sodium chicken broth |
1/4 teaspoon ground black pepper |
4 cups fresh spinach, torn (or half of a 10-oz pkg frozen chopped spinach, thawed and well drained) |
12 ounces low-fat plain yogurt |
2 tablespoons all-purpose flour |
1/2 teaspoon salt |
1/2 teaspoon ground cumin |
1/2 cup nonfat milk |
4 ounces chopped green chili peppers, drained |
nonstick cooking spray |
6 flour tortillas (7-inch) |
1/2 cup shredded reduced-fat cheddar cheese or 1/2 cup monterey jack cheese |
purchased salsa (optional) or chopped tomato (optional) |
snipped fresh cilantro (optional) or thinly sliced green onion (optional) |
Directions:
1. ONE: In a large skillet combine chicken, chicken broth, and black pepper. Bring to a boil; reduce heat. Cover and simmer for 12-14 minutes or until chicken is no longer pink. Drain well; cool slightly. When cool enough to handle, use two forks to shred chicken into bite-size pieces. (You should have about 1-1/2 cups shredded chicken). Set aside.
2. TWO: If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and steam for 3 to 5 minutes or until tender. (Or, in a covered medium saucepan, cook fresh spinach in a small amount of boiling water for 3 to 5 minutes.) Drain well.
3. THREE: For filling, in a large bowl combine shredded chicken and spinach; set aside. For sauce, in a medium bowl combine yogurt, flour, salt and cumin. Stir in milk and chili peppers. Stir half (about 1 cup) of the sauce into the chicken mixture; set remaining sauce aside.
4. FOUR: Coat a 2-quart square baking dish with nonstick cooking spray. Divide the filling among the tortillas. Roll up tortillas. Place tortillas, seam side down, in prepared dish. Spoon remaining sauce atop tortillas.
5. FIVE: Cover and bake in a 350°F oven for 20 minutes. Uncover and bake about 20 minutes more or until heated through (165°F). Sprinkle with cheese; let stand 5 minutes. If desired, garnish with salsa or chopped tomato and cilantro or green onions.
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