Chicken-Broccoli Enchiladas
- Total Time
- 1 hour
- Rating
- Comments
- Read comments
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Ingredients
- 12ounces broccoli
- 2teaspoons olive oil
- 1medium red onion, chopped fine
- 2medium cloves garlic, minced
- ½jalapeno pepper, minced
- 1teaspoon ground cumin
- ½teaspoon chili powder
- ¼teaspoon ground cinnamon
- 8ounces cooked skinless, boneless chicken breast, shredded
- ¼teaspoon salt (optional)
- 115-ounce can no-salt-added whole tomatoes
- 2tablespoons minced fresh cilantro
- ½cup evaporated skim milk
- 6small corn tortillas
- ¾cup shredded, reduced-fat Monterey Jack cheese
- 2cups cooked brown rice
- 1cup nonfat yogurt
Nutritional analysis per serving (6 servings)
317 calories; 9 grams fat; 4 grams saturated fat; 0 grams trans fat; 3 grams monounsaturated fat; 1 gram polyunsaturated fat; 39 grams carbohydrates; 6 grams dietary fiber; 8 grams sugars; 21 grams protein; 375 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Preheat oven to 350 degrees.
- Step 2
Remove tough stems from broccoli and break into florets. Steam broccoli until crisp but tender, and set aside.
- Step 3
In a large nonstick pan, heat the oil; saute the onion for 3 or 4 minutes to soften. Add the garlic, jalapeno, cumin, chili powder, cinnamon and chicken. Stir and cook to mix well and heat through. Season with salt, if desired. Remove from heat and stir in broccoli; divide into six equal portions, and set aside.
- Step 4
In blender or food processor combine tomatoes, cilantro and evaporated milk; blend well. Pour into pot and heat just to boiling. Remove from heat and dip each tortilla into the hot mixture to soften slightly.
- Step 5
Fill each tortilla with one-sixth of the chicken mixture; roll up, and place seam side down in a baking dish large enough to hold all the enchiladas in a single layer. Repeat the process and pour the remaining tomato-milk mixture over enchiladas; sprinkle cheese over the top.
- Step 6
Bake 15 to 20 minutes, or until sauce is bubbly, and serve with brown rice and a dollop of yogurt.
Private Notes
Comments
I doubled the spices and used sour cream since no condensed milk in our pantry. We were delighted with the outcome but my filling made twice as much, maybe since I used two large chicken breast. Now we have another dinner ready to defrost and heat up-twice as easy!
Okay. I don’t know how Y’all wrangle corn tortillas w/o em breakin all over? Where is that sweet spot between too dry and too wet?
I wrap a stack of them in plastic wrap and microwave for 30 seconds on high.
I warm them for a few seconds on a hot comal. This browns them a tiny bit, which is nice.
spray tortillas with oil. Place on a cookie sheet (single layer) and place in 350 degree oven for 5 minutes. Then they are soft and ready to roll. Taken from Cooks Illustrated.