Grilled Chicken Enchiladas, accompanied by vegetables and beans, offer both delicious flavor and health benefits.

Grilled Chicken EnchiladasPrep Time: 15 min
Cook Time: 40 min
Ready In: 60 min

Servings: 4

Ingredients
Sauce
Canola Oil Spray
16 Italian Tomatoes, quartered
1 medium Onion, sliced thin
6 cloves Garlic, peeled
2 tsp Chili Powder
2 tsp Ground Cumin
½ tsp Salt
¼ tsp fresh ground Black Pepper
Enchiladas
½ tsp Paprika
1 tsp Ground Cumin
2 tsp Chili Powder
1 tsp Olive Oil
4 boneless, skinless Chicken Breast halves, fat trimmed (about 12 oz)
4 whole-wheat Flour Tortillas
½ cup shredded low-fat Cheddar, plus extra for garnish
½ cup diced green Anaheim Chili, fresh or canned
Low-fat Sour Cream for accompaniment, if desired

Directions
For the sauce, preheat oven to 400 degrees. Lightly coat a baking sheet with oil spray. Place tomatoes, onion and garlic on the sheet. Bake 15 minutes or until onion and garlic are golden. Remove vegetables, cool, and transfer to a blender. Add chili powder, cumin, salt and pepper, and purée until smooth. Set aside.
Prepare enchiladas: Combine paprika, cumin and chili powder in a small bowl. Mix in oil and just enough water to form a paste. Rub paste on chicken. Set chicken aside for 15 to 30 minutes. Grill or broil chicken 3 to 5 minutes on each side or until juices run clear when pricked with a fork. Cool. Slice into thin strips.
Lay tortillas on a work surface. Cover each with 3 chicken strips, 2 tablespoons cheese and 2 tablespoons green chili. Roll up and place in a 9-inch X 13-inch baking pan, seam-side down. Cover with sauce. Bake at 350 degrees 15 to 20 minutes or until sauce bubbles. Garnish with remaining cheese and serve with low-fat sour cream, if desired.

Tips & Notes
Grilling – or broiling – meats creates carcinogens unless the meat is first treated to a marinade. In addition to significantly reducing that health risk, marinades also can add flavor.
Whether you grill or broil, oil the grate before cooking so the food won’t stick. The chicken should be of uniform thickness so that it will cook evenly.
Enchiladas are a Mexican dish made by rolling a softened corn tortilla around a meat or cheese filling. They are served hot with a tomato-based salsa and sprinkled with cheese. But they don’t have to be heavy and fat-laden.
Using skinless chicken breasts, trimmed of fat, is a good start. Chilies and spices add so much flavor you won’t miss the fat. Low-fat cheddar and low-fat sour cream can be used as toppings. Whole-wheat tortillas complete the healthy nutritional profile of these enchiladas.

Nutritional Information Per Serving
Calories: 267
Total Fat: 4g
Saturated Fat: 1g
Carbohydrate: 35g
Protein: 29g
Dietary Fiber: 6g
Sodium: 618mg

Source: AICR

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Filed under: Recipes for Diabetics

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