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Cheese
and chicken enchilada
Healthy
recipe for those on a diet
By Lindisima.com
| If
the mere mention of an enchilada makes you terrified of all
the calories you will consume, then this simple recipe is
for you. You can get all the taste and flavor of an
enchilada but you will be eating far less fat, and of
course, the meal has fewer calories. A typical
restaurant is going to fill the dish with tons of cheese
because they don't want to do the hard work in preparing a
healthier dish but this recipe is so simple that you can eat
at home. (Related recipe: Chile chicken quesadillas) |
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Ingredients
About 1 cup of black cooked beans or canned beans
1 cup of corn (either frozen or canned)
½ cup of cheese (you may use any cheese, but it has to be melt shredded. Preferably low fat)
½ cup of cilantro
¼ cup of thinly chopped onion
½ cup of thinly chopped tomato
Salsa fresca cruda (Tomato, onion, cilantro, lime juice, salt and pepper. Mix everything and let it marinate at least one hour)
2 tomatoes
½ onion
2 tbs of oil
8 tortillas (corn)
¼ cup of white cheese (Mexican queso fresco or feta cheese)
Cooking spray
½ pound of cooked chicken cut in small pieces
Process
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Preheat oven to 375 F.
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To make enchilada sauce, in the blender or food processor, mix ½ onion, 2 tomatoes, salt and pepper.
In a small pan, heat oil to medium heat. When hot pour the mix. Let it cook for about 10 minutes at low heat.
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For making enchiladas, mash the beans to medium coarse consistency.
Mix the beans, shredded cheese, chicken, ¼ cup of cilantro, and half of the enchilada sauce.
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Prepare a baking sheet with oil spray and put ½ of the left enchilada sauce in the dish.
Warm the tortillas in the microwave over and cover them with a wet paper towel to add humidity.
Put filling in each tortilla and roll it. Put it on the baking sheet.
When all tortillas are ready, pour the enchilada sauce and half of white cheese.
Bake it for about 20 minutes
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When ready to serve (makes 4 servings), top with the remaining salsa fresca, cilantro, tomato and cheese.
Recommended links:
Cooking channel Vegetarian
chile
Enchilada recipe |
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