Mama's In The Kitchen
CL's notes: 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.
My notes: Very family friendly. Not spicy at all. This makes a lot of filling so fill more than 6 tortillas and put a batch in the freezer. They are also pretty big so I eat half of a serving to cut down on calories. This is great with beans and rice and a salad. I skip the last step of broiling. The cheese is golden and brown in spots and doesn't need it.
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 salt6 (8-inch) fat-free flour tortillas
2 cups (8 ounces) shredded Swiss cheese, divided
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.
Broil casserole for 3 minutes or until cheese begins to brown. Yield: 6 servings (serving size: 1 enchilada and about 1/3 cup sauce)
CALORIES 419 (28% from fat); FAT 13.2g (sat 7.9g,mono 3.7g,poly 0.8g); PROTEIN 33.2g; CHOLESTEROL 79mg; CALCIUM 474mg; SODIUM 726mg; FIBER 4.3g; IRON 2.1mg; CARBOHYDRATE 41.8g