Chicken Enchiladas 1

Course : Enchiladas
Serves: 6
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Ingredients:

1 1/2 pounds boneless skinless chicken breasts
2 cups water
1 teaspoon chicken bouillon granules
1/3 cup green onion -- sliced
1/4 cup cilantro -- minced
1 teaspoon dried oregano
1/4 teaspoon ground black pepper
12 whole flour tortillas
1 cup nonfat cheese -- grated
---SAUCE---
1 can tomato sauce
1 1/2 tablespoons chili powder
1 1/2 teaspoons ground cumin
2 tablespoons unbleached flour
1/4 cup water
 

Preparation / Directions:

Rinse and cut all visible fat off of chicken breasts. Place chicken, water, and bouillon granules in a 2-quart pot. Bring to a boil at high heat. Reduce heat to low, cover, and simmer for 20 minutes. Remove the chicken from the pot and cool to room temperature. Shred or cut chicken breast in small chunks, and transfer to a large bowl. Add the onions, cilantro, oregano, and pepper, and stir. Set aside. To make sauce, combine the tomato sauce, chili powder, and cumin in a skillet. Stir in 1 1/2 cups of water, and bring mixture to a boil over medium heat. Combine the flour and 1/4 cup water in a jar (with a lid) and shake until smooth. Stir the flour mixture into the simmering sauce until thickened. Reduce the heat to low. Coat a baking pan (9-x-13-inch) with nonstick cooking spray (nonfat). Dip a tortilla in the sauce long enough to soften the tortilla and coat each side with sauce. Lay the tortilla on a flat surface, and place 1/4 cup of the chicken along one end. Roll the tortilla, and lay it in the pan, seam side down. Repeat with the remaining tortillas, leaving a 1/4-inch space between each enchiladas. Pour remaining sauce over enchiladas, and spread the cheese over top. Bake uncovered at 450 degrees F for 12-15 minutes.

 

Nutritional Information:

Calories: 320 Fat: 3 g Cholesterol: 60 mg Protein: 35 g Fiber 4 g Sodium: 450 mg


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