| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy |
Mexican |
Chicken, Mexican, Ethnic, Low fat, Tried |
6 |
Servings |
INGREDIENTS
| 1/2 |
lb |
Boned and skinned chicken breast halves |
| 10 |
oz |
Frozen spinach; thaw & drain well drained |
| 1/4 |
c |
Green onions; thinly sliced |
| 8 |
oz |
Nonfat sour cream |
| 1/4 |
c |
Nonfat plain yogurt |
| 2 |
tb |
Flour |
| 1/4 |
ts |
Cumin |
| 1/4 |
ts |
Salt |
| 1/2 |
c |
Skim milk |
| 4 |
oz |
Diced green chili peppers; drained |
| 6 |
|
Tortillas; 7 inch |
| 1/3 |
c |
Monterey Jack cheese |
|
5 |
minutes. |
INSTRUCTIONS
In a large saucepan place chicken in enough water to cover. Bring to boil
and reduce heat. Cover; simmer about 15 minutes or until chicken is no
longer pink. Remove chicken from pan. When cool enough to handle, use a
fork to shred chicken into bite-size pieces. (You should have about 1 1/2 c
chicken.) Set aside.
If using fresh spinach, place spinach in a steamer basket over boiling
water. Reduce heat. Steam, covered for 3 to 5 minutes or until tender.
Drain well.
In a large bowl combine chicken, spinach, and green onion; set aside. In a
bowl combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and
chili peppers. Divide sauce in half and set one half aside.
For filling, combine one portion of the sauce and the chicken-spinach
mixture. Divide the filling among the tortillas and roll up each tortilla.
Place, seam side down, in an ungreased 2 qt rectangular baking dish. (You
can cover dish and chill for up to 24 hours. Chill the reserved sauce
separately in a covered container.)
When ready to bake, preheat oven to 350°. Spoon reserved sauce over
tortillas. Bake, uncovered, about 25 minutes or until heated through (add
10 to 15 minutes if dish was chilled). Sprinkle with cheese; let stand for
If desired, garnish with chopped tomato or salsa and additional sliced
green onion.
Per serving: 398 Calories; 6g Fat (13% calories from fat); 22g Protein; 62g
Carbohydrate; 34mg Cholesterol; 418mg Sodium
Posted to Digest eat-lf.v097.n189 by <ebburtis@ix.netcom.com> on Jul 27, 97
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