from-cookinglight

Swiss Enchiladas

Swiss Enchiladas Randy Mayor

Ingredients

  • Cooking spray
  • 1 1/2 cups chopped onion
  • 2 cups chopped roasted skinless, boneless chicken breast (about 2 breasts)
  • 2 garlic cloves, minced
  • 2 (4.5-ounce) cans diced green chiles, undrained
  • 1 (14.5-ounce) can petite diced tomatoes, undrained
  • 2 cups 2% reduced-fat milk
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 6 (8-inch) fat-free flour tortillas
  • 2 cups (8 ounces) shredded Swiss cheese, divided

Preparation


Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; cook 5 minutes or until tender, stirring occasionally. Stir in chicken, garlic, chiles, and tomatoes. Reduce heat, and simmer 7 minutes or until liquid evaporates. Set aside.

Combine milk and flour in a small saucepan over medium-high heat; cook 5 minutes or until mixture thickens, stirring constantly with a whisk. Stir in salt.

Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture and about 2 1/2 tablespoons cheese down center of each tortilla; roll up. Arrange filled tortillas in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Pour milk mixture over tortillas, and top evenly with remaining 1 cup cheese. Bake at 350° for 25 minutes or until cheese is bubbly. Remove from oven.

Preheat broiler.

Broil casserole for 3 minutes or until cheese begins to brown.



    Add a dash of cumin or paprika to the onions, if you'd like. You can also use purchased rotisserie chicken to cut down on the prep time.
  • Yield: 6 servings (serving size: 1 enchilada and about 1/3 cup sauce)

Nutritional Information

Calories per serving: 419
Caloriesfromfat per serving: 28%
Fat per serving: 13.2g
Saturated fat per serving: 7.9g
Monounsaturated fat per serving: 3.7g
Polyunsaturated fat per serving: 0.8g
Protein per serving: 33.2g
Carbohydrate per serving: 41.8g
Fiber per serving: 4.3g
Cholesterol per serving: 79mg
Iron per serving: 2.1mg
Sodium per serving: 726mg
Calcium per serving: 474mg

Good to Know

This dish is high in saturated fat because it uses a lot of cheese and milk. Cut back and choose fat-free milk and fat-free cheese.

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