Lighter Chicken Enchiladas

By , November 7, 2008 at 2:42 pm

Serves 4
Prep Time: 20 min
Total Time: 45 min

Ingredients:
coarse salt and ground pepper
3 boneless, skinless chicken breast halves (6-8 ounces each)
2 tablespoons vegetable oil
2 garlic cloves, minced
1/4 cup all-purpose flour
1 teaspoon ground
1 to 2 tablespoons minced canned chipoltes in adobo
1 can (14.5 oz) reduced-sodium chicken broth
8 corn tortillas (6 inch)
1/2 cup grated Monterey Jack cheese (2 oz)

Directions:
1. In a large skillet with a tight-fitting lid, bring 1 inch salted water to a boil. Add chicken. Cover; reduce heat to medium-low. Simmer 5 minutes; remove skillet from heat. Let chicken steam, covered, until opaque throughout, 12-14 minutes. Transfer chicken to a medium bowl; shred with two forks. Set aside.

2. While chicken is cooking, make sauce: In a medium saucepan, heat oil over medium. Add garlic; cook until fragrant, 1 minute. Add flour, cumin, and chipotles in adobo; cook, whisking, 1 minute. Whisk in broth and 1/2 cup water; bring to a boil. Reduce to a simmer and cook, whisking occasionally, until sauce has thickened slightly, 5 to 8 minutes; season with salt and pepper. Transfer 1 cup sauce to bowl with chicken; toss to combine.

3. Preheat oven to 400 degrees. Pour 1/4 cup sauce into bottom of an 8 inch square baking dish; set aside. Stack tortillas, and wrap in a double layer of damp paper towels; microwave until hot, about 1 minute. Fill each tortilla with chicken mixture; roll up tightly, and arrange seam side down, in baking dish. Cover with remaining sauce, and top with cheese. Bake until hot and bubbling, 15-20 minutes. Let cool 5 minutes before serving.

Per serv: 436 cal; 15 g fat (4.4 g sat fat); 43.6 g protein; 30.8 g carb; 3.7 g fiber.

Note: Canned Heat- chipotles in adobo (smoked, dried jalapenos in sauce) are spicy- for less heat, scrape out ribs and seeps. You’ll find them in the international aisle (next to the Mexican food).

I tried this recipe with just some grilled chicken instead of the steaming method; just for my convenience. We really liked it and I would recommend this recipe to anyone. I put in a bit too much chipotles and it was quite spicy so be careful not to add too much. One gripe -I had a ton of chipotles in adobo left over in the can making the leftovers hard to store and I don’t know of any other recipes that call for them. I also cooked this in a bigger dish. The 8-inch pan seemed too small.

According to Martha- “pan-steaming is a smart way to cook boneless, skinless chicken breast. Gentle heat and moisture keep the meat juicy and tender without any added fat.”

Everyday Food- Martha Stewart, November 2008

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