Makeover Chicken Enchiladas Recipe

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Ingredients:

Serving

1 lb boneless skinless chicken breasts
1/2 cup water
5 tsp minced garlic, divided
1 cup finely chopped onion
4 tsp canola oil
2 cans (4 oz each) chopped green chilies
4 tsp chili powder
1-1/4 tsp salt
1 tsp each ground cumin and dried oregano
1/4 tsp pepper
1/2 cup king arthur unbleached all-purpose flour
1-1/2 cups reduced-sodium chicken broth, divided
1 cup fat-free milk
2 cups (8 oz) shredded reduced-fat mexican cheese blend, divided
12 corn tortillas (6 inches)
1 cup thinly sliced green onion, divided

Directions:

In a saucepan, bring the chicken, water and 2 teaspoons garlic to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken is no longer pink. Remove chicken; reserve liquid. Cut chicken into thin strips. Set aside.
In a nonstick skillet, saute onion in oil until tender. Add remaining garlic and saute for 1 minute. Add chilies and seasoning; saute 1 minute. Stir in flour until blended. Gradually stir in 1 cup chicken broth, milk and reserved liquid. Bring to a boil over medium heat; cook and stir 2 minutes or until thickened. Remove from the heat. Stir in 1 cup cheese until melted. Combine 1 cup of cheese sauce and chicken; set aside.
In a large nonstick skillet, heat remaining chicken broth. Dip tortillas, one at a time, in hot broth just until limp, about 4 seconds on each side. Spoon about 1/4 cup mixture down the center of each tortilla; sprinkle with 1 tablespoon green onion. Roll up and place seam side down in a 13-in. x 9-in. baking dish coated with cooking spray. Pour remaining sauce evenly over tortillas. Cover and bake at 400° for 20-25 minutes or until heated through and bubbly. Sprinkle with remaining cheese; cover an let stand for 5 minutes. Garnish with remaining green onions. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	460.22 Kcal (1927 kJ)
Calories from fat	90.28 Kcal
		% Daily Value*
Total Fat	10.03g	15%
Cholesterol	53.57mg	18%
Sodium	1011.15mg	42%
Potassium	579.46mg	12%
Total Carbs	68.28g	23%
Sugars	11.54g	46%
Dietary Fiber	4.58g	18%
Protein	25.46g	51%
Vitamin C	27.4mg	46%
Iron	1.4mg	8%
Calcium	174.3mg	17%

Amount Per 100 g
Calories	130.91 Kcal (548 kJ)
Calories from fat	25.68 Kcal
		% Daily Value*
Total Fat	2.85g	15%
Cholesterol	15.24mg	18%
Sodium	287.63mg	42%
Potassium	164.83mg	12%
Total Carbs	19.42g	23%
Sugars	3.28g	46%
Dietary Fiber	1.3g	18%
Protein	7.24g	51%
Vitamin C	7.8mg	46%
Iron	0.4mg	8%
Calcium	49.6mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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