Baked Chicken Enchiladas

recipe
Loaded with veggies, this quick weeknight dinner cooks up in just 15 minutes.

Yield:

6 servings (serving size: 1 enchilada)

Recipe from

Oxmoor House

Nutritional Information

Calories 335
Caloriesfromfat 0.0 %
Fat 11.1 g
Satfat 5 g
Monofat 2.8 g
Polyfat 0.8 g
Protein 27.9 g
Carbohydrate 31.9 g
Fiber 4.4 g
Cholesterol 68 mg
Iron 2.5 mg
Sodium 758 mg
Calcium 317 mg

Ingredients

1 cup bottled salsa, divided
1 (8-ounce) carton light sour cream
1 1/2 cups chopped cooked chicken breast (about 3/4 pound)
2/3 cup shredded zucchini (about 1 medium)
2/3 cup chopped tomato
1/3 cup chopped green or red bell pepper
1/3 cup chopped onion
6 (7-inch) whole-wheat flour tortillas
Cooking spray
3/4 cup (3 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese

Preparation

1. Preheat oven to 350°.

2. Combine 1/2 cup salsa and sour cream in a small bowl. Combine chicken and next 4 ingredients in a large bowl. Spread 2 tablespoons salsa mixture over each tortilla. Spoon 1/2 cup chicken mixture evenly down center of each tortilla; roll up. Place rolls, seam sides down, in a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Top with remaining 1/2 cup salsa.

3. Bake, uncovered, at 350° for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.

Nutrition note: Wrap It Up Whole-wheat tortillas are a great way to add some fun to ordinary sandwiches and snacks. Forget the bread, and try sandwich fixings like turkey, ham, cheeses, hummus, and veggies wrapped in a tortilla. Or be more adventurous with tossed salads, scrambled eggs, or peanut butter and banana slices. Opt for whole-wheat or whole-grain tortillas with 3 grams of fat or less to maximize nutrient content, and watch the size and calorie content. Some tortillas can have up to 300 calories each! Smaller whole-grain taco or fajita-size tortillas (6-inch or 7-inch) are usually perfect for kids and typically have around 130 calories and 3 to 5 grams of fiber.

 

Young Chefs can:

Measure shredded zucchini

Count out tortillas

 

Older Chefs can:

Stir salsa and sour cream together

Assemble tortillas, and place in baking dish

Note:

August 2011
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