Healthy Chicken Enchiladas

• khẩu phần: 10 servings
• thời gian hoạt động: 5 minutes
• tổng thời gian: 45 minutes

Nguyên liệu

1 1/2 cups red enchilada sauce (*)

1/2 tablespoon olive oil

1 cup diced onion (120 grams)

1 1/2 cups diced bell pepper (180 grams/about 1 medium-large)

1 cup diced zucchini (100 grams)

3 cups shredded chicken (340 grams/about 1 pound raw & then cooked*)

1/2 heaping cup greek yogurt (5 ounces - I used 0% fat)

1 tablespoon chili powder

1/2 tablespoon dried oregano

10 corn tortillas

1 cup shredded cheese (2.5 ounces - I used a mix of cheddar and Monterey jack)

salt and pepper, to taste

optional toppings: cilantro, avocado, jalapenos, greek yogurt/sour cream...

Hướng dẫn

Make enchilada sauce. If needed, make homemade enchilada sauce. You can also use your favorite store-bought kind.

Preheat the oven to 350 degrees. Pour 3 tablespoons of enchilada sauce into the bottom of a 13×9 baking dish, spreading out the sauce evenly.

Make veggie and chicken mixture. Heat a large sauté pan over medium heat, add the oil, and let it get hot. Add onion and some salt and pepper and saute for 3-4 minutes until softened. Then add your peppers and saute for another 2-3 minutes. Finally, add your zucchini and saute for 3-4 more minutes. Turn off the heat and add your shredded chicken, greek yogurt, 1/4 cup enchilada sauce, chili powder, dried oregano, and a pinch of salt and pepper. Stir well to combine.

Warm your tortillas. Take a dishcloth or a few paper towels and dampen them with water. Wrap around the tortillas to fully cover them. Place in the microwave for 30 seconds, flip, and then another 15-20 seconds until warm. Your tortillas need to be warmed through and pliable when rolling as you don't want them to break.

Roll enchiladas. Take 1/3 heaping cup of the chicken and veggie mixture and place it on one side of your warmed tortilla. Carefully roll, trying to make sure the filling stays inside. Place seam-side down in your baking dish. Repeat with remaining tortillas and filling. Pour the remaining sauce over top the tortillas and sprinkle with cheese.

Bake. Cover the pan with foil and bake for 15 minutes. Then remove the foil and let them bake for a final 5 minutes.

Enjoy! Garnish with toppings and enjoy!

Dinh dưỡng

• Kích thước Khẩu phần: 1 enchilada
• Calo: 224 kcal
• Tổng Chất béo: 10.5 g
• Chất béo bão hòa: 5 g
• Chất béo không bão hòa: 3.8 g
• Cholesterol: 54 mg
• Tổng Carbohydrate: 17.5 g
• Chất xơ: 3.2 g
• Tổng Đường: 3.6 g
• Chất đạm: 16 g