MyPlate2Yours

Lynn Dugan

Registered Dietitian / Chef
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Chicken Enchiladas



When you need to cook a meal to bring to a family in need, make Chicken Enchiladas! This is the same recipe I often make to share. Double the recipe and make one for your family, too. And, don’t forget to add disposable foil pans to your shopping list!

Chicken Enchiladas (serves 6)

1 pound skinless boneless chicken breast, cooked and diced

1 medium sweet onion

1-1/2 cups shredded Monterey Jack cheese

1/2 can corn

1/2 can black beans

1-10 ounce can enchilada sauce (or 10 ounces homemade enchilada sauce)

12 corn tortillas

In a medium bowl, combine chicken, onion, corn, beans and half the cheese. In a skillet, combine enchilada sauce with 1/2 cup water. Heat to simmer. Place a tortilla in sauce. When limp, remove it to a plate while shaking off excess sauce back into skillet. Spoon 1/4 cup filling across diameter of tortilla. Roll-up the tortilla and set it seam side down in baking pan. Repeat this for each tortilla, arranging them in a single layer.

Pour remaining sauce over tortillas and sprinkle with remaining cheese. Cover the pan with foil. Bake in a preheated 350°F oven for 20 minutes. Remove foil and bake 5 minutes more. Serve with sliced avocado and non-fat plain Greek yogurt (for a perfect higher protein, lower fat substitute for sour cream). Enjoy!!

PRINTER FRIENDLY VERSION

#lunchanddinner

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