Chicken ‘n’ White Bean Enchiladas with Creamy Salsa Verde

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serves: 8 – size: 1 enchilada – points+: 5 – smart points: 6 – calories: 230 – fat: 7g -carbs: 28g 

Ingredients

  • Chicken ‘n’ White Bean Filling:
  • 1 tsp olive oil
  • 1 small red onion, minced
  • 4 cloves garlic, minced
  • 1 can (4.5 oz) chopped green chilies
  • 15.5 oz can navy beans (or Cannellini beans)
  • 8 oz cooked shredded chicken breast
  • 1/2 cup water
  • salt and pepper
  • Green Chili Enchilada Sauce:
  • 1 tsp margarine
  • 1/2 onion, chopped
  • 2 tbsp flour
  • 1 cup fat free chicken broth
  • 6-8 green onions, chopped
  • salt and pepper
  • 1/2 cup light sour cream
  • 3/4 cup reduced fat Mexican cheese
  • 8 medium whole wheat tortillas
  • chopped fresh cilantro or green onions, (or both!)

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Directions

  1. Preheat oven to 375F
  2. Filling: In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 min. Add green onions, beans, water, salt and pepper. Mix well and cover. Simmer on low 15 min. Remove cover, add chicken and cook an additional 5 min, or until it thickens and liquid boils down. Set aside.
  3. Enchilada Sauce: In a large nonstick pan, melt the margarine over medium heat. Add onion and cook stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 min. Add flour and stir well. Cook for 1 min, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 min. Add green onions, salt and pepper to taste. Cook another min, then remove from the heat. Stir in the sour cream.
  4. Spread about 1/4 cup of the enchilada sauce on the bottom of a 9×13 baking dish. Fill each tortilla with 1/3 cup of the chicken/ white bean filling. Roll the tortillas and place seam side down in the baking dish. Continue filling remainder of the tortillas.
  5. Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 min, until the enchiladas are hot and the cheese is melted. Remove from the oven and top with fresh cilantro or green onions.

Chicken 'n' White Bean Enchiladas with Creamy Salsa Verde

Ingredients

  • Chicken ‘n’ White Bean Filling:
  • 1 tsp olive oil
  • 1 small red onion, minced
  • 4 cloves garlic, minced
  • 1 can (4.5 oz) chopped green chilies
  • 15.5 oz can navy beans (or Cannellini beans)
  • 8 oz cooked shredded chicken breast
  • 1/2 cup water
  • salt and pepper
  • Green Chili Enchilada Sauce:
  • 1 tsp margarine
  • 1/2 onion, chopped
  • 2 tbsp flour
  • 1 cup fat free chicken broth
  • 6-8 green onions, chopped
  • salt and pepper
  • 1/2 cup light sour cream
  • 3/4 cup reduced fat Mexican cheese
  • 8 medium whole wheat tortillas
  • chopped fresh cilantro or green onions, (or both!)

Instructions

  1. Preheat oven to 375F
  2. Filling: In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 min. Add green onions, beans, water, salt and pepper. Mix well and cover. Simmer on low 15 min. Remove cover, add chicken and cook an additional 5 min, or until it thickens and liquid boils down. Set aside.
  3. Enchilada Sauce: In a large nonstick pan, melt the margarine over medium heat. Add onion and cook stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 min. Add flour and stir well. Cook for 1 min, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 min. Add green onions, salt and pepper to taste. Cook another min, then remove from the heat. Stir in the sour cream.
  4. Spread about 1/4 cup of the enchilada sauce on the bottom of a 9×13 baking dish. Fill each tortilla with 1/3 cup of the chicken/ white bean filling. Roll the tortillas and place seam side down in the baking dish. Continue filling remainder of the tortillas.
  5. Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 min, until the enchiladas are hot and the cheese is melted. Remove from the oven and top with fresh cilantro or green onions.
http://revampfitness.com/chicken-n-white-bean-enchiladas-creamy-salsa-verde/

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