Chicken, Cheese and Tomato Enchilada

I haven’t often included Mexican-type foods in my books because many are loaded with fat and calories. But then I came up with this healthier version of an enchilada. 

1. Preheat the oven to 425 F. Spray a 13-by-9-inch baking dish with cooking oil.

2. Place the chicken in a large bowl and sprinkle with 1/4 cup of flour, making sure it’s well coated. Spray a large non-stick skillet with cooking oil and place over medium heat. Saute the chicken until seared on all sides, approximately 5 minutes. Transfer to a bowl.

3. Wipe the pan and respray. Heat the oil over medium heat and saute the onion and garlic for 5 minutes, or until the onions begin to brown. Add the green pepper and saute for 3 minutes. Add the salsa, chili flakes and chicken; simmer for 3 minutes. Add the 1/3 cup cilantro.

4. Place the evaporated milk, stock and flour in a medium-sized pot and whisk until smooth. Simmer over medium heat until slightly thickened, approximately 3 minutes. Add the 1 cup grated cheese, mustard and pepper; simmer for another 2 minutes. Add half the sauce to the chicken mixture.

5. Lay out the tortillas on your work surface. Divide the chicken mixture among them. Roll the tortillas up, leaving the ends open. Place in the baking dish, seam side down, so they’re touching each other. Pour the remaining cheese sauce over top and sprinkle with the 2 Tbsp cheese. Bake for 8 minutes. Serve immediately, garnished with cilantro.

12 oz skinless boneless chicken thighs,diced
1 cup chicken stock
1/4 cup all-purpose flour
1 1/2 cups diced onion
1 tsp Dijon mustard
2 tsp crushed fresh garlic
pinch freshly ground black pepper
4 large flour tortillas (preferably wholegrain)
2 Tbsp shredded aged cheddar cheese
1 1/2 cups 2 percent evaporated milk
2 tsp vegetable oil
2 Tbsp all-purpose flour
1/3 cup chopped cilantro
1 cup medium salsa
1 cup diced green bell pepper
1 tsp chili flakes, or to taste
1 cup shredded light aged cheddar cheese
2 Tbsp chopped cilantro

Nutritional Analysis per Serving

Calories 442
Protein 30 g
Fat 17 g
Saturated Fat 6.8 g
Carbohydrates 48 g
Cholesterol 84 mg
Sodium 342 mg
Fiber 4.6 g

Prep Time: 15 minutes
Cook Time: 29 minutes

Make Ahead: Prepare enchiladas early in the day, but don’t cover with sauce. Refrigerate. Add sauce and bake just before serving, adding an extra 10 minutes to the baking time.

Serves 4