Prep 45 mins
Cook 40 mins
From Publix Greenwise Market Magazine, June 2007: The plain yogurt, cheese, fat free milk and spinach in this recipe all contain calcium. One enchilada provides 298 mg, about as much calcium as in one cup of milk.
- 8 ounces boneless skinless chicken breasts
- 2⁄3 cup reduced-sodium chicken broth
- 1⁄4 teaspoon ground black pepper
- 4 cups fresh spinach, torn (or half of a 10-oz pkg frozen chopped spinach, thawed and well drained)
- 12 ounces low-fat plain yogurt
- 2 tablespoons all-purpose flour
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon ground cumin
- 1⁄2 cup nonfat milk
- 4 ounces chopped green chili peppers, drained
- nonstick cooking spray
- 6 flour tortillas (7-inch)
- 1⁄2 cup shredded reduced-fat cheddar cheese or 1⁄2 cup monterey jack cheese
- purchased salsa (optional) or chopped tomato (optional)
- snipped fresh cilantro (optional) or thinly sliced green onion (optional)
- ONE: In a large skillet combine chicken, chicken broth, and black pepper. Bring to a boil; reduce heat. Cover and simmer for 12-14 minutes or until chicken is no longer pink. Drain well; cool slightly. When cool enough to handle, use two forks to shred chicken into bite-size pieces. (You should have about 1-1/2 cups shredded chicken). Set aside.
- TWO: If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and steam for 3 to 5 minutes or until tender. (Or, in a covered medium saucepan, cook fresh spinach in a small amount of boiling water for 3 to 5 minutes.) Drain well.
- THREE: For filling, in a large bowl combine shredded chicken and spinach; set aside. For sauce, in a medium bowl combine yogurt, flour, salt and cumin. Stir in milk and chili peppers. Stir half (about 1 cup) of the sauce into the chicken mixture; set remaining sauce aside.
- FOUR: Coat a 2-quart square baking dish with nonstick cooking spray. Divide the filling among the tortillas. Roll up tortillas. Place tortillas, seam side down, in prepared dish. Spoon remaining sauce atop tortillas.
- FIVE: Cover and bake in a 350°F oven for 20 minutes. Uncover and bake about 20 minutes more or until heated through (165°F). Sprinkle with cheese; let stand 5 minutes. If desired, garnish with salsa or chopped tomato and cilantro or green onions.
The taste was nice, next time I will add more spice though, but all in all it was a great recipe, and can't beat the calories! LOL!