copyright fitstop fitness for women 2010
Recipes - A Lotta Enchilada
Colourful, flavour-packed chicken, black bean and corn enchiladas.
Makes; 10 Enchiladas
- 2 teaspoons olive oil
- 1 1/2 cups diced onions
- 2 teaspoons minced garlic
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 can (28 oz/ 796 mL) crushed tomatoes
- 1 cup reduced-sodium chicken broth
- 1 tablespoon brown sugar
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 tablespoons minced fresh cilantro
- 2 cups chopped cooked chicken breast (see tip)
- 1 cup canned black beans, drained and rinsed
- 1/2 cup each grated carrots, minced red bell pepper, chopped green onions and
- 1 tablespoon freshly squeezed lime juice
- 1/2 teaspoon each ground cumin and chili powder
- 2 tablespoons minced fresh cilantro
- 10 small whole wheat flour tortillas
- 2 cups packed grated light old (sharp) cheddar cheese, divided (8 oz / 227 g)
- Sour cream (light) and chopped green onions for garnish
1. To make sauce, heat olive oil over medium heat in a large saucepan. Add onions and garlic. Cook slowly and stir until onions begin to soften, about 2 to 3 minutes. Stir in chili powder, cumin and oregano. Mix well. Add all remaining sauce ingredients, except cilantro. Bring sauce to a boil. Reduce heat to low. Cover and simmer for 15 minutes. Remove from heat and stir in cilantro.
2. While sauce is simmering, prepare filling.
1. Combine all filling ingredients in a large bowl and mix well. Set aside.
2. Tip: You can use the meat (both light and dark) from a rotisserie chicken to save time.
1. Preheat oven to 375°F. Spray two 9 x 13-inch casserole dishes with cooking spray. Add 1/2 cup sauce to filling and mix well. Set aside 1 cup cheese for sprinkling over rolled enchiladas.
2. Working one at a time, spread a heaping 1/3 cup filling in centre of tortilla. Top with a heaping tablespoon of cheese. Roll up tightly and place seam-side down in baking dish. Each dish will hold 5 enchiladas. Repeat with remaining tortillas, filling and cheese. Spoon sauce evenly over enchiladas, making sure each enchilada is covered with sauce. Top with reserved cheese. Cover loosely with foil and bake for 30 minutes. Uncover and bake an additional 5 to 10 minutes, until cheese is bubbly. Serve enchiladas hot with a dollop of sour cream and a sprinkle of green onions on top. Enjoy!
354 calories / 9.7 g total fat (3.7 g saturated fat) / 23 g protein / 45 g carbohydrate / 7.6 g fibre / 40 mg cholesterol /
535 mg sodium
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