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Farewell, friends. After 9/30/2014, LiveBetterAmerica.com will no longer be available. For more information, click here.

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Healthified Creamy Chicken Enchiladas

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61% less sat fat • 50% less fat • 25% more calcium than the original recipe. Wrap yourself in luscious flavor. Reduced-fat ingredients helped cut the fat in half, while adding corn and green chiles boosted the Tex-Mex flavor.

  • Prep Time 30 min
  • Total Time 1 hr 10 min
  • Servings 8

Ingredients

1
tablespoon olive oil
1/2
cup chopped onion (1 medium)
2
teaspoons finely chopped garlic
2
cups Progresso™ reduced-sodium chicken broth (from 32-oz carton)
3
tablespoons Gold Medal™ all-purpose flour
1/2
teaspoon ground coriander or cumin
1/8
teaspoon pepper
1/2
cup reduced-fat sour cream
2
cups shredded cooked chicken breast
1
cup Green Giant™ Niblets® frozen corn, thawed
1
cup shredded reduced-fat Mexican cheese blend (4 oz)
1
can (4.5 oz) chopped green chiles
1/4
cup chopped fresh cilantro
8
corn or flour tortillas (6 or 7 inch)
1
medium tomato, chopped (3/4 cup)
4
medium green onions, sliced (1/4 cup)
Salsa, if desired

Directions

  • 1 Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray.
  • 2 In 10-inch nonstick skillet, heat oil over medium heat. Add onion and garlic; cook 3 to 4 minutes, stirring occasionally, until onion is tender. In medium bowl, stir broth, flour, coriander and pepper with wire whisk until blended. Slowly add to hot mixture in skillet, stirring constantly. Cook and stir 5 to 6 minutes, until mixture boils and thickens slightly. Remove from heat. Stir in sour cream until well blended.
  • 3 In another medium bowl, mix chicken, corn, 1/2 cup of the cheese, the chiles, cilantro and 1/2 cup of the sauce. Place 2 tortillas at a time on microwavable plate; cover with paper towel. Microwave on High 10 to 15 seconds or until softened. Spoon about 1/3 cup chicken mixture down center of each warm tortilla. Roll up tortillas; arrange, seam sides down, in baking dish. Top enchiladas with remaining sauce. Cover with foil.
  • 4 Bake 30 to 35 minutes or until sauce is bubbly. Remove from oven. Uncover; sprinkle with remaining 1/2 cup cheese. Let stand 5 minutes before serving. Just before serving, top with tomato and green onions. Serve with salsa.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 50
  • Fat Reduced By 8g
  • Saturated Fat Reduced By 5 1/2g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Enchilada
Calories
230
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
45mg
45%;
Sodium
360mg
360%;
Total Carbohydrate
21g
21%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
8%;
Calcium
20%;
Iron
6%;
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 tablespoons butter 1 tablespoon olive oil
2 cups chicken broth 2 cups Progresso® reduced-sodium chicken broth (from 32-oz carton)
1 teaspoon ground coriander 1/2 teaspoon ground coriander or cumin
1/4 teaspoon pepper 1/8 teaspoon pepper
1 cup sour cream 1/2 cup reduced-fat sour cream
2 cups shredded cooked chicken 2 cups shredded cooked chicken breast
1 cup shredded Monterey Jack cheese (4 oz) 1 cup Green Giant® Niblets® frozen corn, thawed
1 cup shredded reduced-fat Mexican cheese blend (4 oz)
1 can (4.5 oz) chopped green chiles
1/4 cup chopped fresh cilantro
Nutritional Highlights
Calories
 
 
280 (before)
230 (after)
Saturated Fat
 
 
9 g (before)
3 1/2 g (after)
Total Fat
 
 
16 g (before)
8 g (after)
Vitamin C (%DV)
 
 
4 (before)
8 (after)

Did You Know?

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

Reduced-fat mild or sharp Cheddar cheese can be substituted for the Mexican blend.

Heating the tortillas until they are soft enough to roll helps prevent them from cracking.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Enchilada
Calories
230
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
45mg
45%;
Sodium
360mg
360%;
Total Carbohydrate
21g
21%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
17g
17%
;
% Daily Value*:
Vitamin A
8%;
Vitamin C
8%;
Calcium
20%;
Iron
6%;
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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