Easy and low calorie
This is a really healthy version and really good. Only 243 calories per serving!
In a large skillet, combine chicken, chicken broth, and black pepper. Bring to boiling; reduce heat. Cover and simmer for 12 to 14 minutes or until chicken is no longer pink. Drain well.
When cool enough to handle, use 2 forks to shred chicken into bite-size pieces. (You should have about 1 1/2 cups shredded chicken.) Set aside.
If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Cover and steam for 3 to 5 minutes or until tender. Drain well.
In a large bowl, combine chicken, spinach, and the 2 tablespoons green onion; set aside. For sauce, in a small bowl, combine sour cream, yogurt, flour, cumin, and salt. Stir in milk and chile peppers.
Divide sauce in half. Spoon one portion into a storage container; cover.
For filling, combine remaining portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam sides down, in a 2-quart rectangular baking dish.
Cover baking dish with foil. Chill baking dish and sauce in storage container for at least 4 hours or up to 24 hours.
To serve, preheat oven to 350?F. Spoon sauce from storage container over tortillas.
Bake casserole, covered, for 20 minutes. Uncover and bake about 20 minutes more or until heated through. Sprinkle with cheese; let stand for 5 minutes.
If desired, garnish with chopped tomato or salsa, green onions, and cilantro.
Prep Time: 40 mins
Cook Time: 40 mins
Rest Time: 4 h 5 mins
Total Time: 1 h 20 mins
Nutritional Info (Per serving):
Calories: 243
Saturated Fat: 4g
Sodium: 441mg
Dietary Fiber: 1g
Total Fat: 8g
Carbs: 22g
Sugars: 4g
Cholesterol: 42mg
Protein: 18g
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (387g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 710 | ||
Calories from Fat: 325 (46%) | ||
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Amt Per Serving | % DV | |
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Total Fat 36.1g | 48 % | |
Saturated Fat 13.3g | 66 % | |
Monounsaturated Fat 14.1g | ||
Polyunsanturated Fat 6g | ||
Cholesterol 150.7mg | 46 % | |
Sodium 693.2mg | 24 % | |
Potassium 836.3mg | 22 % | |
Total Carbohydrate 47g | 14 % | |
Dietary Fiber 3.2g | 13 % | |
Sugars, other 43.8g | ||
Protein 47.5g | 68 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 710
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