Monday, April 2, 2007

Chicken Enchiladas

These are my favorite homemade enchiladas...
They seem to dirty every pan in the kitchen and aren't a quick dinner, but yummmm...
(From Light & Tasty)

1 pound boneless skinless chicken breasts
1/2 cup water
5 tsp. minced garlic, divided
1 cup finely chopped onion
4 tsp. canola oil
2 cans (4 oz. each) chopped green chilies
4 tsp. chili powder
1 1/4 tsp. salt
1 tsp. each ground cumin and dried oregano
1/4 tsp. pepper
1/2 cup all-purpose flour
1 1/2 cups reduced-sodium chicken broth, divided
1 cup fat-free milk
2 cups (8 oz.) shredded reduced-fat Mexican cheese blend, divided
12 corn tortillas (6 inch)
1 cup thinly sliced green onions, divided

In a saucepan, bring the chicken, water and 2 teaspoons garlic to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken is no longer pink. Remove chicken; reserve liquid. Cut chicken into thin strips. Set aside.
In a nonstick skillet, saute onion in oil until tender. Add remaining garlic and saute for 1 minute. Add chilies and seasonings; saute 1 minute. Stir in flour until blended. Gradually stir in 1 cup chicken broth, milk and reserved liquid. Bring to a boil over medium heat; cook and stir 2 minutes or until thickened. Remove from the heat. Stir in 1 cup cheese until melted. Combine 1 cup of cheese sauce and chicken; set aside.
In a large nonstick skillet, heat remaining chicken broth. Dip tortillas, one at a time, in hot broth just until limp, about 4 seconds on each side. Spoon about 1/4 cup chicken mixture down the center of each tortilla; sprinkle with 1 tablespoon green onion. Roll up and place seam side down in a 13x9 inch pan coated with nonstick cooking spray. Pour remaining sauce evenly over tortillas. Cover and bake at 400 degrees for 20-25 minutes or until heated through and bubbly. Sprinkle with remaining cheese; cover and let stand for 5 minutes. Garnish with remaining green onions. Yield: 6 servings.
Two enchiladas... 418 calories, 15g fat, 6g fiber