Saturday, August 14, 2010

Chicken and White Bean Enchiladas with Creamy Salsa Verde

These enchiladas are so good, they are full of flavor and are perfect for when your craving Mexican food but don't want to go overboard.  These are full of fiber and are delicious.  This recipe is from Gina's blog, and is one of her best.  I like to top these with some fat free sourcream and some avocado for the perfect encilada meal. 

Servings: 8
Serving Size: 1 enchilada
Calories: 230
Fat: 7.3 g
Protein: 20.4 g
Carb: 28.7 g
Fiber: 12.2 g

Chicken and White Bean Enchiladas with Creamy Salsa Verde

Chicken and White Bean Filling:

1 tsp olive oil
1/4 cup minced white onion
2 cloves garlic, minced
1 can (4.5 oz) chopped green chiles
15.5 oz can Navy beans (or Cannellini beans)
8 oz cooked shredded chicken breast
1/3 can water
1 chicken bullion
1 tsp cumin

Green Chile Enchilada Sauce:
1 tsp butter
1/2 cup chopped white onion
2 tbsp flour
1 cup fat free chicken broth
7 oz can chopped green chile
2 jalapeños, chopped (I used jarred)
1/2 cup light sour cream
3/4 cup reduced fat Mexican cheese
8 medium low carb tortillas
chopped fresh cilantro or scallions (or both!)

Preheat oven to 375 degrees.

For the Filling:

In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green chiles, beans, water, bullion, and cumin. Mix well and cover. Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

Green Chile Enchilada Sauce:

In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green chiles, jalepeños, and salt to tatse. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish. Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions

No comments:

Post a Comment