Chicken Enchiladas (lf)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Low fat, Microwave, Poultry | 4 | Servings | |
INGREDIENTS
| 1 | c | Onions, chopped |
| 1 | Garlic clove, minced | |
| 16 | oz | Tomatoes |
| 1 | T | Cornstarch |
| 4 | oz | Green chilies, diced |
| 8 | oz | Tomato sauce |
| 1/2 | t | Cumin |
| 2 | c | Chicken, cooked diced |
| 1/3 | c | Yogurt, lowfat plain |
| 1/4 | c | Parsley, fresh chopped |
| 8 | 6" corn tortillas | |
| 1/3 | c | Sharp cheddar, grated |
INSTRUCTIONS
Place onion and garlic in a microwave-safe bowl. Cover tightly. Micro on 100% power 1 1/2 min. Drain tomatoes, reserving liquid. Stir cornstarch into tomato juice until dissolved; stir into onion mixture. Cut up tomatoes. Stir cut up tomatoes, chilies, tomato sauce and cumin into onion mixture. Micro on high 4-5 min. or until sauce bubbles and is slightly thickened, stirring every minute during cooking. Set aside. IN a med. bowl, combine chicken, yogurt, and parsley. Wrap tortillas in paper towels. Micro on high 1 min. to soften. Spread about 1/4 C. chicken mixture across lower 1/3 of each tortilla; roll up. Place rolled tortillas, seam side down, in an 11x7 inch mw-safe dish. Pour tomato-chili sauce over tortillas. MW on high 4-6 min. or until heated. Sprinkle w/ cheese. MW 1 min. or until cheese is melted. Recipe By : From: Terri Woltmon Date: 04-15-94 (20:09) Number: 208 From Ned's Opus Date: 04-15-94 (20:09) Num (4) Cooking File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 247
Calories From Fat: 55
Total Fat: 6.2g
Cholesterol: 7.6mg
Sodium: 1088.8mg
Potassium: 677.8mg
Carbohydrates: 40.9g
Fiber: 6.7g
Sugar: 8.3g
Protein: 9.5g