Studio 5 is live! Click here to watch.

Chicken and Molé Enchiladas


1 1/2 lb. chicken breasts, cooked in Molé Sauce
4 to 5 cups Molé Sauce
1 10-oz. package corn tortillas (12 tortillas)
cooking spray
1/2 medium white onion, thinly sliced
3/4 cup (3 oz.) low fat feta cheese, crumbled (6 grams fat or less per 1 oz.)

1. Prepare Molé Sauce according to instructions and set aside. Cook chicken
according to recipe instructions for Chicken Molé, After chicken has cooked,
remove from Molé Sauce, and set aside to cool a few minutes before cutting or
shredding into small pieces.

2. Pour 3 cups Molé Sauce into a 13- by 9-inch baking dish. Lightly spray a
stick-resistant skillet with cooking spray and heat on medium for 2 to 3 minutes.
Cook tortillas in skillet one at a time, 30 to 60 seconds per side, until soft. Stack
tortillas, covering with a cloth towel to keep from drying out. Do not overcook
tortillas, they will become brittle. Re-spray skillet every 3 or 4 tortillas.

3. Preheat oven to 350º F. One at a time, add tortillas to baking dish, coating both
sides in sauce. Place 2/3 cup chicken in center and roll up. Repeat process arranging
enchiladas side by side, seam down; adding more sauce to dish as needed. When
dish becomes full, dip tortillas in pan of sauce and assemble on top of other
enchiladas. Pour 1 to 2 cups sauce evenly over enchiladas; cover with foil and bake
25 to 30 minutes, until sauce bubbles.

4. While enchiladas are baking; re-heat remaining sauce over medium until hot. After
removing enchiladas from oven, remove foil and top with a little more sauce if
necessary. Top enchiladas with crumbled feta cheese and onions. Return to oven,
uncovered for 2 minutes or until cheese is melted. Serve with nonfat sour cream,
warmed to room temperature and extra sauce.

Yield: 12 enchiladas served with 1/3 cup sauce each at approximately 160 calories;
3 grams total fat; 1.2 grams saturated fat; 29 milligrams cholesterol; 18 grams
carbohydrate; 2.2 grams dietary fiber; 15 grams protein; 438 milligrams sodium.

Molé Sauce
5 cups water and/orChicken Stock (pg. 110), ddvided into 4 1/2 cups and 1/2 cup
1/2 cup unbleached white or whole wheat flour
2 tablespoons chicken base or bouillon (reduce if using stock)
1 large onion
2 to 3 cloves fresh garlic cloves, peeled
1/4 cup raisins
3 to 5 tablespoons of chile powder, preferably fresh ground from a combination of at least two of the following dried chiles; New Mexico, ancho, mulato and pasilla
2 tablespoons best quality peanut or almond butter
2 1/2 to 3 tablespoons cocoa powder
3 tablespoons sugar
1 teaspoon garlic powder
1 teaspoon cinnamon
1/2 teaspoon cumin
1/4 teaspoon oregano
1/4 teaspoon ground anise seeds
1/4 teaspoon ground coriander seeds
1/4 teaspoon ground cloves
1/8 teaspoon cardamom – optional
1/4 to 1/2 teaspoon salt

1. Pour 4 1/2 cups cool or warm liquid (stock or water) into a 4-quart saucepan.
Adding about a third of the flour at a time, rapidly whisk flour into liquid until
smooth; whisk in chicken bouillon and set aside.

2. Using a blender or food processor, combine onion with garlic and raisins and
process until fine. Add all remaining ingredients to mixture and process 2 to 3
minutes into a smooth paste.

3. Whisk paste into liquid/flour mixture. Add 1/2 cup stock or water to processor or
blender and process to remove remaining ingredients from container; add to sauce.

4. Cook sauce over medium heat, whisking frequently until sauce comes to a low
boil and begins to thicken. Reduce heat to low and continue to cook for 10 minutes,
whisking occasionally.

5. Adjust seasonings, adding more salt, chile powder or cocoa if necessary and
remove from heat. Cover sauce and set aside until ready to use.

Yield: 8 cups or 16 1/2-cup servings at approximately 45 calories each; 0.8 gram
total fat; 0.2 saturated fat; 0 cholesterol; 9 grams carbohydrate; 1 gram dietary fiber;
1.5 grams protein; 305 milligrams sodium.

Add comment