Not exactly low cal but with some tips and other recipes on the web we managed to cut it down nicely and the low cal version was even better than the richer ones.
I had been craving Chicken Enchiladas Suiza (green sauce) for a while so when we finally decided to do it we started with this:
Here is my version of it:
3 boneless, skinless chicken breast halves
1 tablespoon coconut oil
1 cup chopped onion
½ red or orange bell pepper, seeded and chopped
8 oz. grated cheddar & jack cheese
1 12-oz. can green chile enchilada sauce
green chile salsa about ¼ to ⅓ cup
3 teaspoons ground cumin
salt and black pepper
12 to 15 white corn tortillas
⅓ c Monterey Pepper Jack cheese, grated
½ cup whipping cream
¼ cup chicken broth
chopped avocado or guacamole
chopped then saute mexican onions, sliced
Place chicken in pan of boiling water to cover, and simmer 15-20 minutes. Remove from heat, drain, cool, and shred chicken. In skillet, melt coconut oil over medium heat. Cook onion and bell peppers until just soft, 5-8 minutes. Transfer to large bowl. Add chicken, cheese, green chile sauce, salsa, and cumin. Season with salt and pepper to taste and mix well.
Note: you can do this much a day ahead and store in the fridge.
Preheat oven to 350 degrees. Grease baking pan or 2 smaller pans.
Pour green enchilada sauce into pie pan, coat tortilla on each side then fill with mixture. Roll up and place, seam side down, in prepared pan. Repeat process with remaining chicken mixture. Sprinkle pepper jack and cheddar/jack mix over enchiladas.
Note: I haven’t been heating or softening the tortillas and sometimes they crack when you roll them up. Next time I will nuke them for a minute before I begin.
Update: Nuking the tortillas before rolling them was solved the cracking problem. They rolled up very nice. We took some photos that we’ll be posting in a day or so.
Combine cream and chicken broth and pour over enchiladas. I lowered the amount by a lot from the original so just trickled a little over each one. Cover pan with foil and bake 30 minutes. Remove foil and continue baking 10 minutes or until thoroughly heated. Garnish individual servings with avocado, tomato and onions, if desired.
And now for my low cal version.
We are not actual counters, we work out the basic numbers so we have a general idea of each meal and how it has added up throughout the day. I will try harder to record those numbers, especially when we are comparing like this.
Yield: 8 enchiladas
Prep Time: 15 mins
Total Time: 55 mins
1 boneless skinless chicken breast (cooked and shredded approx 1 cup)
1 tablespoon fresh cilantro (optional)
2 cups salsa mix (we used ¼ pint of Whole Foods corn and black bean salsa, green chili salsa, medium, some green sauce and basic Pico de Guayo)
1/2 red or yellow pepper, diced
1/3 cup low-fat cream cheese, softened
1 tablespoon sour cream or low fat sour cream
2 Mexican onions, chopped
1 to 2 teaspoon cumin (to taste)
2 tablespoons canned green chilies (this is optional as it is in some salsa used above)
1 jalapeno pepper, seeded and finely chopped (optional, we did not use)
1/2 cup low-fat cheddar & jack cheese mix, 2%
8 – 10 small white corn tortillas
- Make salsa if you are using home-made.
- Preheat oven to 375 degrees.
- Cook peppers in 1/2 teaspoon of coconut oil until just getting soft
- Combine cream cheese, sour cream, onions, peppers, cumin, cilantro, salsa, jalapeno and green chilis.
- Fold in cooked chicken.
- Warm the tortillas or wraps in the microwave
- Pour green enchilada sauce into pie pan, coat tortilla on each side then layer 1/4 to 1/3 cup of chicken mixture on each, wrap and place seam side down in 9 x 6 dish.
- Cover with a little more salsa or green sauce and bake a half hour until heated through.
- Sprinkle with cheese and place back in the oven until bubbling.
- Serve with extra salsa and sour cream if desired.
- Garnish with chopped avocado and tomatoes