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RECIPES:
LOW FAT DISHES:
Chicken Enchilada Casserole
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Chicken
Enchilada Casserole |
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A healthier
version of a favorite recipe...
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1 ¼
lbs |
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skinless boneless chicken breasts |
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1 ½
cups |
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onions, chopped |
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4
cloves |
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garlic, minced |
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½
cup |
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beer |
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¼
tsp |
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ground red pepper |
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28
oz |
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can
chopped tomatoes, drained |
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½
cup |
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green onions, thinly sliced |
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2 ¼
oz |
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can
sliced olives, drained |
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2
4oz. |
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cans
chopped green chilies, drained |
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5
Tbs |
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flour |
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½
tsp |
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salt |
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½
tsp |
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ground cumin |
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¼
tsp |
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ground coriander seed |
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2
cups |
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1%
lowfat milk |
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2
large |
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egg
whites, lightly beaten |
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¾
cup |
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shredded sharp cheddar cheese |
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¾
cup |
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shredded Monterey Jack cheese |
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6
6" |
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corn
tortillas, cut in half |
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½
cup |
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fat
free sour cream |
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½
cup |
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salsa |
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1 |
Preheat oven
to 350 degrees F. Coat 2 ½ qt. casserole dish
with cooking spray. |
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2 |
Spray a
large nonstick skillet with cooking spray. Place
over medium heat until hot. Add chicken; cook 6
minutes on each side, or until done. Remove
chicken from skillet and let cool. Shred chicken
with 2 forks; set aside. |
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3 |
Recoat
skillet with cooking spray; place over medium
heat. Add onion and garlic; sauté 5 minutes or
until tender. Add shredded chicken, beer, red
pepper and tomatoes; cook 15 minutes, or until
most of the liquid has evaporated. Remove from
heat. Reserve 1 T. green onions and 1 T. olives
for garnish. Stir in remaining green onions,
olives and chilies into chicken mixture; set
aside. |
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4 |
Combine
flour, salt, cumin and coriander in medium
saucepan. Gradually add milk, stirring with a
whisk until blended. Place over medium heat;
cook 7 minutes or until thick, stirring
constantly. Gradually add hot milk mixture to
egg whites, stirring constantly with whisk. Set
aside. |
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5 |
Place
cheeses in bowl; toss well and set aside. |
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6 |
Spread ½ cup
white sauce in bottom of casserole dish. Arrange
4 tortilla halves over sauce; top with 2 cups
chicken mixture, ½ cup sauce and ½ cup cheese
mixture. Repeat layers twice, ending with sauce.
Set aside remaining ½ cup cheese mixture. |
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7 |
Bake,
uncovered, or 40 minutes or until hot. Sprinkle
with remaining ½ cup cheese, reserved green
onions and olives; bake an additional 5 minutes.
Let stand 10 minutes before serving. Serve with
sour cream and salsa. |
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Servings: 8 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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254.31 |
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Calories From Fat (43%) |
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110.58 |
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% Daily Value |
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Total Fat
12.39g |
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19% |
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Saturated Fat 5.95g |
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30% |
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Cholesterol
34.94mg |
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12% |
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Sodium
542.02mg |
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23% |
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Potassium
341.49mg |
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10% |
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Carbohydrates
22.82g |
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8% |
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Dietary Fiber 2.90g |
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12% |
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Sugar 5.34g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
19.93g |
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Protein
13.53g |
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27% |
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WW POINTS: 6
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