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Ингредиенты
- 12 ounce broccoli
- 2 tsp extra virgin olive oil
- 1 med red onion, minced fine
- 2 med cloves garlic, chopped
- 1/2 x jalapeno pepper, chopped
- 1 tsp grnd cumin
- 1/2 tsp chile pwdr
- 1/4 tsp grnd cinnamon
- 8 ounce cooked, skinless, boneless chicken breast, shredded
- 1/4 tsp salt (optional)
- 1 x (15-oz) can no-salt-added whole tomatoes
- 2 Tbsp. chopped fresh cilantro
- 1/2 c. evaporated skim lowfat milk
- 6 sm corn tortillas
- 3/4 c. shredded, reduced-fat Monterey Jack cheese
- 2 c. cooked brown rice
- 1 c. non-fat yogurt
Инструкции
- Preheat oven to 350 degrees. Remove tough stems from broccoli and break into florets. Steam broccoli till crisp but tender, and set aside.
- In a large non-stick pan, heat oil; saute/fry onion for 3 or possibly 4 min to soften.
- Add in garlic, jalapeno, cumin, chili pwdr, cinnamon and chicken. Stir and cook to mix well and heat through. Season with salt, if you like. Remove from heat and stir in broccoli; divide into 6 equal portions, and set aside.
- In blender or possibly food processor combine tomatoes, cilantro and evaporated lowfat milk; blend well. Pour into pot and heat just to boiling. Remove from heat and dip each tortilla into the warm mix to soften slightly. Fill each tortilla with 1/6 of the chicken mix; roll up, and place seam side down in a baking dish large sufficient to hold all the enchiladas in a single layer. Repeat process and pour remaining tomato-lowfat milk mix over enchiladas; sprinkle cheese over the top. Bake 15 to 20 min, or possibly till sauce is bubbly, and serve with brown rice and a dollop of yogurt.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1687g | |
| Calories 1785 | |
| Calories from Fat 559 | 31% |
| Total Fat 63.26g | 79% |
| Saturated Fat 30.33g | 121% |
| Trans Fat 0.04g | |
| Cholesterol 229mg | 76% |
| Sodium 1823mg | 76% |
| Potassium 2888mg | 83% |
| Total Carbs 212.92g | 57% |
| Dietary Fiber 25.4g | 85% |
| Sugars 41.77g | 28% |
| Protein 99.33g | 159% |
