Easy Cheesy Chicken Enchiladas: High Protein and Low in Cholesterol

Photo from Cooking Light's Becky Luigart-Stayner

This was modified from Cooking Light's Original Cheesy Chicken Enchilada Recipe. By reducing some of the cheese and using lower calorie tortillas I have saved 200 calories per serving (making each serving only 250 calories). 

Prep Time: 30 minutes

Cooking Time: 30 minutes

Serves: 8
Serving Size: 1 enchilada

Serve with a side of fat free refried beans or Mexican style salad using tomatoes, cilantro, onions, lime or lemon juice, a dab of non-fat plain yogurt and lettuce. 

Ingredients

• 2 1/2  cups  cooked chicken breast, shredded
•  1 1/2 cups  shredded reduced-fat Mexican blend cheese
• 1 (6oz) small container of  plain non-fat yogurt
• 1/4  cup  chopped onion
• 1  teaspoon  minced garlic
• 1/4  teaspoon  freshly ground black pepper
• 1  (10 3/4-ounce) can of Healthy Request condensed, reduced-fat, reduced-sodium cream of chicken soup, undiluted
• 1  (4.5-ounce) can chopped green chiles, drained
• 8 Small Tortillas: Either Mame Lupe Low Carb (at Gerbes) or La Tortilla Factory (HyVee health foods section)  
• 1/2 cup shredded reduced-fat Mexican blend cheese
• Green onions, chopped (optional)

Directions
 

- To Cook Chicken, boil chicken breast until fully cooked (about 10-20 minutes depending on size of chicken breast). Once fully cooked and no pink is visible (cut into the largest part of breast to make sure), shred the chicken using 2 forks to pull the chicken apart. 

1. Preheat oven to 350°.

2. Combine first 8 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.

3. Arrange 1/2 cup chicken mixture down center of one tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas and remaining chicken mixture.

4. Spread reserved 1 cup chicken mixture evenly over enchiladas.

5. Cover and bake at 350° for 20 minutes.

6. Uncover; sprinkle evenly with 1/2 cup Mexican cheese (and optional green onions) and bake an additional 5 minutes or until cheese melts.

Nutrition Facts

Serving Size: 1 enchilada

Amount per Serving

Calories 251         

Calories from Fat 91.4  

Total Fat 10.16g 

- Saturated Fat 4.53g 

Cholesterol 19.18mg 

Sodium 628.65mg 

Total Carbohydrate 19.29g 

- Dietary Fiber 8.45g 

- Sugars 2.38g 

Protein 27.17g

Read more: http://www.livestrong.com/recipes/leah-newmark-rd-lds-easy-cheesy-chicken-enchiladas/#ixzz14oNy0TRB

I have started using Livestrong.com to enter my own recipes and meals, which are available to the public. Just search "Leah Newmark, RD" and it will come up with all the meals I have entered so far. Enjoy!