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Chicken Enchiladas Recipe
|Chopped onion||1⁄4 Cup (4 tbs)|
|Boneless chicken breasts||3⁄4 Pound|
|Garlic||1 Clove (5 gm), minced|
|Chili powder||1⁄4 Teaspoon|
|Skim milk||1 1⁄2 Cup (24 tbs)|
|Lemon juice||1 Teaspoon|
|Grated low fat monterey jack cheese||1 Cup (16 tbs)|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Hot green chili peppers||3 Tablespoon, chopped (Canned)|
Serving size: Complete recipe
Calories 1964 Calories from Fat 481
% Daily Value*
Total Fat 54 g82.5%
Saturated Fat 23.1 g115.4%
Trans Fat 1.8 g
Cholesterol 254.7 mg84.9%
Sodium 2426.7 mg101.1%
Total Carbohydrates 199 g66.3%
Dietary Fiber 10 g40.1%
Sugars 23.4 g
Protein 168 g335.7%
Vitamin A 52.1% Vitamin C 208%
Calcium 179.4% Iron 81.1%
*Based on a 2000 Calorie diet
Rinse chicken and pat dry.
Poach or steam chicken breasts for 5 or 6 minutes or until white throughout.
Cool under running water, then dice into 1/4 inch cubes.
Place in small bowl and mix with onion, garlic, chili powder and cumin.
In a small saucepan over medium heat, melt margarine.
Add flour and cook 1 to 2 minutes, stirring frequently.
Whisk in skim milk, stirring constantly.
Bring mixture to a boil; reduce heat.
Stir in pepper, lemon juice and 1/2 of cheese (reserve remainder of cheese).
In a nonstick pan over medium heat, briefly heat each tortilla on each side until soft.
Place tortillas on flat surface and add 1 to 2 tablespoons of chicken and 1 tablespoon of reserved cheese.
Roll and place, seam side down, in a 9 x 13 x 2 inch baking dish.
Repeat for each tortilla.
Pour sauce over enchiladas and top with chili peppers.
Bake 20 to 25 minutes.