1 lb. skinless and boneless chicken breast
1 teaspoon garlic powder
dash salt – optional
1 10-oz. package (12) blue corn tortillas or regular white or yellow corn tortillas can also be used.
3/4 cup (3 oz.) grated reduced fat cheddar or Monterey Jack cheese (4 to 5 grams fat per 1 oz. serving)
1 1/4 cups (5 oz.) grated Frigo Truly Light Mozzarella or other light or nonfat cheese
1 medium yellow onion, chopped
4 – 5 green onions, thinly sliced
10 thinly sliced medium to large ripe olives – optional (adds 5 fat grams to total recipe)
1 recipe SONORAN RED ENCHILADA SAUCE
1. Remove any visible fat from chicken breasts with sharp knife. In a medium saucepan bring 2 1/2 cups of water, garlic powder and salt to a boil; add chicken, cover pan and reduce heat to simmer for 18 to 20 minutes. Remove chicken, setting aside to cool. Cover stock and set aside for enchilada sauce.
2. Prepare enchilada sauce following recipe instructions and set aside. After chicken has cooled, cut or shred into small pieces and set aside.
3. To assemble enchiladas: Preheat oven to 350º F. Pour 2 cups of enchilada sauce into a 13- by 9-inch baking dish. Lightly spray a non-stick skillet with cooking spray and heat on medium for 2 to 3 minutes. Cook each tortilla 30 to 60 seconds per side or until soft. Stack and cover cooked tortillas with a cloth towel to keep them from drying out. Do not overcook tortillas or they will become tough. Lightly re-spray skillet every 3 or 4 tortillas.
4. Adding tortillas to baking dish one at a time, lightly coat both sides in sauce. Place approximately 1/4 cup cheese, one tablespoon chopped onion and 1/3 cup shredded chicken in center of tortilla and roll up. Repeat process arranging enchiladas side by side, seam side down in baking dish. Add more sauce to baking dish as needed to coat tortillas. When dish becomes full, dip tortillas in pan of sauce and assemble enchiladas on top of the others in baking dish. Pour 1 1/2 to 2 cups of the remaining sauce over enchiladas, spreading evenly. Don’t immerse, enchiladas will become soggy. Cover with foil and bake 20 to 25 minutes or until sauce is bubbling.
5. While enchiladas are baking; re-heat sauce over medium, stirring frequently. Remove foil from enchiladas, top enchiladas with a little more sauce, sprinkle with remaining cheese and top with green onions and olives. Return enchiladas to oven and bake uncovered for 1 to 2 minutes or until cheese is melted.
Yield: 12 enchiladas (without olives) served with about 1/3 cup sauce at approximately 160 calories each; 3.5 grams total fat; 1.5 grams saturated fat; 23 milligrams cholesterol; 19 grams carbohydrate; 2.7 grams dietary fiber; 15 grams protein; 460 milligrams sodium.
SONORAN RED ENCHILADA SAUCE
5 cups water or de-fatted Chicken Stock and water equaling 5 cups total liquid
3 oz. tomato paste (1/2 a 6 oz. can)
1/2 cup unbleached or whole wheat flour
2 to 3 cloves fresh pressed or minced garlic
2 tablespoons chicken base or bouillon, (reduce if using stock)
1/2 teaspoon salt
1 tablespoon cinnamon
2 teaspoons cumin
1 teaspoon garlic powder
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
1. Pour 3 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.
2. Whisk remaining liquid and all remaining ingredients into slurry and cook over medium heat, whisking frequently until sauce comes to a low boil and begins to thicken. Reduce to low and continue cooking for 10 to 15 minutes, whisking occasionally.
3. Adjust seasonings if necessary and remove from heat. Cover sauce and set aside until ready to use. As sauce cools it has a tendency to thicken and can be thinned with a little water or stock.