Healthy Chicken Enchiladas

Healthy Chicken Enchiladas

Who doesn't love Chicken Enchiladas?  Usually Mexican food is not know to be very healthy and full of nutrients. But with a few small changes you can go a long way towards healthfulness. This recipe from the Weight Watchers organization shows you how.

It was first submitted by one of my readers K. Anthony from Kansas City, Mo and has received raving comments ever since. According to the suggestions of my readers I have continued to experiment and refined the recipe even more.

I must confess, I love Mexican food, but always felt guilty indulging in enchiladas, wraps, and tacos. But with this recipe, we have a great and healthy solution :-) Eat your Mexican food and feel good about it too!

In order not to eat a second serving of this super yummy treat, make a big side salad with virtually no calories. The salad provides you with lots of vitamins and fills you up quickly.

And remember: savor your food and eat slowly.


Weight Watchers Recipe for Chicken Enchiladas

Ingredients:

10 ounces chicken breasts 

2 cups scallions, finely chopped

6 inch prepared corn tortillas

1 1/2 ounces parmesan cheese

1/2 cup olives (black or green)

sour cream (optional for the topping)


For the salsa

1 tablespoon olive oil

1 small onion

1 teaspoon chili powder- mild or hot

1 teaspoon cumin

3-4 garlic cloves, minced

1 28-oz. can crushed fire roasted tomatoes

1 teaspoon organic sugar or raw organic agave nectar

1 splash of balsamic or red wine vinegar

2 teaspoons dried cilantro - or 1 tablespoon fresh minced cilantro 

Nutritional Information:

Serves 8

3 WW Points Per Enchilada (4 Points Plus)

151 cal

15g protein

3.4g total fat

16g carbs

3.3mg cholesterol

3.3g fiber

65mg sodium

95mg calcium


Extra Time Savings-Tip:

The most time-consuming part is to make the enchilada sauce. If you're in a hurry, buy one of the pre-made salsas. But please read the nutritional information on the glass, because most commercial salsas tend to use lots of sugar and other conservatives.

Directions

  1. Preheat oven to 400°F / 200°C.
  2. Chop the scallions and cut chicken breasts into pieces.
  3. In a bowl, combine the chicken, half the scallions, and 1/2 cup of the enchilada sauce.
  4. Soften the corn tortillas, two at a time, by steaming them for 10 seconds, or cook in a microwave for 10 second on high.
  5. Spoon 1 cup of the enchilada sauce on the bottom of a 9x11-inch pan. Fill each tortilla with about 1/4 cup of the chicken mixture. Roll each tortilla and place seam side down on the sauce in the pan.
  6. Top with the remaining cup of enchilada sauce, sprinkle with the cheese and the remaining
    scallions. Bake for 10 minutes or microwave on high for 5 minutes.

Directions for the Enchilada

  • Heat the olive oil in a medium saucepan over medium heat and gently sauté the onion and spices for 5 minutes.
  • Cut all the veggies and spices.
  • Add the garlic, tomatoes, sugar, vinegar, and cilantro, stir and bring to a simmer. Cover and cook 15 to 20 minutes.


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