Food & Drink

Recipe of the Day: Chicken Enchiladas made slimmer

Try chicken enchiladas that are a healthier version.
Try chicken enchiladas that are a healthier version.


1 tablespoon olive oil

1/2 cup chopped onion (1 medium)

2 teaspoons finely chopped garlic

2 cups or 16 ounces reduced-sodium chicken broth

3 tablespoons all-purpose flour

1/2 teaspoon ground coriander or cumin

1/8 teaspoon pepper

1/2 cup reduced-fat sour cream

2 cups shredded cooked chicken breast

1 cup frozen corn, thawed

1 cup shredded reduced-fat Mexican cheese blend (4 ounces)

1 can (4.5 ounces) chopped green chiles

1/4 cup chopped fresh cilantro

8 corn or flour tortillas (6 or 7 inch)

1 medium tomato, chopped (3/4 cup)

4 medium green onions, sliced (1/4 cup)

Salsa, if desired

Heat oven to 350 degrees. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.

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.

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.

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.

Servings: 8, each enchilada with 230 calories, 8 gram fat, 140 mg cholesterol, 350 mg sodium, 22 grams carbohydrates, 2 grams fiber, 4 grams sugar, 17 grams protein. Exchanges:1 1/2 starch, 2 lean meat. Carbohydrate Choice: 1 1/2.

Notes: Reduced-fat mild or sharp Cheddar cheese can be substituted for the Mexican blend. Heating the tortillas until they are soft enough to roll helps prevent them from cracking.