Prep 20 mins
Cook 25 mins
From Diabetic Living, this is great. They say: "Instead of using loads of calorie-laden regular sour cream, we lightened these enchiladas with a creamy filling that includes only a wisp of light sour cream." Works for me. Diabetic Exchanges: Starch (d.e.) 1, Vegetables (d.e.) .5, Very Lean Meat (d.e.) 2, Fat (d.e.) 1
- 3⁄4 cup water
- 1⁄2 cup chopped onion
- 1⁄2 teaspoon chicken bouillon, instant granules
- 2 garlic cloves, minced
- 1⁄8 teaspoon ground black pepper
- 1⁄2 cup fat free sour cream
- 2 tablespoons nonfat dry milk powder
- 1 tablespoon all-purpose flour
- 1 1⁄2 cups chicken breasts, shredded cooked (about 8 ounces)
- 1 (8 ounce) can no-salt-added tomato sauce
- 1 (4 ounce) candiced green chili peppers, drained
- 2 tablespoons fresh cilantro, snipped (or 1/2 teaspoon ground coriander)
- nonstick cooking spray
- 4 corn tortillas, 6-inch-cut into 1-inch-wide strips
- 1 cup black beans (or kidney beans canned , rinsed and drained)
- 1⁄2 cup reduced-fat monterey jack cheese, shredded (2 ounces)
- fresh cilantro leaves (optional)
- Preheat oven to 350 degrees F.
- FOR CHICKEN FILLING:.
- In a medium saucepan, combine the water, onion, bouillon granules, garlic, and black pepper.
- Bring to boiling; reduce heat.
- Cover and simmer about 3 minutes or until onion is tender, Do Not Drain.
- In a small bowl, combine sour cream, nonfat dry milk powder, and flour; add to onion mixture.
- Cook and stir until thickened and bubbly.
- Remove from heat; stir in chicken.
- Set filling aside.
- TO COMPLETE CASSEROLE:.
- In another small bowl, combine tomato sauce, chile peppers, and snipped cilantro, set aside.
- Coat a 2-quart baking dish with nonstick cooking spray.
- Arrange tortilla strips in the baking dish.
- Top with chicken filling.
- Top with beans.
- Top with tomato sauce mixture.
- Bake for 25 to 30 minutes or until heated through.
- Sprinkle with cheese.
- If desired, garnish with cilantro leaves.
- Let stand for 5 minutes before serving.
- Makes 6 (1-cup) servings.
- *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
I have made these twice now and remember to rate this. I'm from NM and pretty picky. I was surprised when this simple recipe hit the spot and is diabetic friendly (my G-ma is a diabetic). 1000 cool points! :)
Yummy comfort food. I used stock that I had made so I skipped the bouillon keeping the salt down, 0 percent fat yogurt replaced the sour cream, dried beans that was soaked and cooked till tender replaced the canned keeping the salt down. This was part of Menu #30102. Made for photo tag. Thank YOU!
I crave Enchiladas every now and then and I love that this gives that oh so comforting taste in a healthier manner. I am not Diabetic but use alot of the recipes because of health reasons ( I have a bad heart)