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Prep Time:40 minsAdditional Time:30 minsTotal Time:1 hr 10 minsServings:6Yield:6 servingsJump to Nutrition Facts
Prep Time:40 minsAdditional Time:30 minsTotal Time:1 hr 10 minsServings:6Yield:6 servings
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:30 mins
Additional Time:
30 mins
Total Time:1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients½poundskinless, boneless chicken breasts4cupstorn fresh spinach or 1/2 of one 10-ounce package frozen chopped spinach, thawed and well-drained¼cupgreen onions, thinly sliced1(8 ounce) cartonlight dairy sour cream¼cupplain fat-free yogurt2tablespoonsall-purpose flour¼teaspoonground cumin¼teaspoonsalt½cupfat-free milk1(4 ounce) candiced green chiles, drained6(7 inch)flour tortillas⅓cupreduced-fat Cheddar or MontereyJack cheese (1-1/2 ounces)1Chopped tomato or salsa1Thinly sliced green onion
Cook Mode(Keep screen awake)
Ingredients
½poundskinless, boneless chicken breasts
4cupstorn fresh spinach or 1/2 of one 10-ounce package frozen chopped spinach, thawed and well-drained
¼cupgreen onions, thinly sliced
1(8 ounce) cartonlight dairy sour cream
¼cupplain fat-free yogurt
2tablespoonsall-purpose flour
¼teaspoonground cumin
¼teaspoonsalt
½cupfat-free milk
1(4 ounce) candiced green chiles, drained
6(7 inch)flour tortillas
⅓cupreduced-fat Cheddar or MontereyJack cheese (1-1/2 ounces)
1Chopped tomato or salsa
1Thinly sliced green onion
DirectionsIn a 3-quart saucepan place chicken in enough water to cover. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until chicken is no longer pink. Remove chicken from saucepan. When cool enough to handle, use a fork to shred chicken into bite-size pieces. (You should have about 1-1/2 cups.) Set aside.If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Steam, covered, for 3 to 5 minutes or until tender. (Or, cook in a small amount of boiling water, covered, for 3 to 5 minutes.) Drain well.In a large bowl combine chicken, spinach and green onions; set aside. In a bowl combine sour cream, yogurt, flour, cumin and salt. Stir in milk and chili peppers. Divide sauce in half. Set one portion aside.For filling, combine one portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam side down, in an ungreased 2-quart rectangular baking dish.Spoon reserved portion of sauce over tortillas. Bake, uncovered, in a 350 degrees F oven for about 25 minutes or until heated through. Sprinkle with cheese; let stand for 5 minutes. Transfer to a serving platter. To serve, garnish with chopped tomato or salsa and additional green onion, if desiredTipsTo make ahead: After filling the tortillas and placing in the baking dish, cover baking dish and chill for up to 24 hours. Store the reserved sauce separately in a covered container and chill. To serve, bake uncovered as above except add 10 to 15 minutes to cooking time or until heated through.Originally appeared: Diabetic Living Magazine
Directions
In a 3-quart saucepan place chicken in enough water to cover. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until chicken is no longer pink. Remove chicken from saucepan. When cool enough to handle, use a fork to shred chicken into bite-size pieces. (You should have about 1-1/2 cups.) Set aside.If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Steam, covered, for 3 to 5 minutes or until tender. (Or, cook in a small amount of boiling water, covered, for 3 to 5 minutes.) Drain well.In a large bowl combine chicken, spinach and green onions; set aside. In a bowl combine sour cream, yogurt, flour, cumin and salt. Stir in milk and chili peppers. Divide sauce in half. Set one portion aside.For filling, combine one portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam side down, in an ungreased 2-quart rectangular baking dish.Spoon reserved portion of sauce over tortillas. Bake, uncovered, in a 350 degrees F oven for about 25 minutes or until heated through. Sprinkle with cheese; let stand for 5 minutes. Transfer to a serving platter. To serve, garnish with chopped tomato or salsa and additional green onion, if desiredTipsTo make ahead: After filling the tortillas and placing in the baking dish, cover baking dish and chill for up to 24 hours. Store the reserved sauce separately in a covered container and chill. To serve, bake uncovered as above except add 10 to 15 minutes to cooking time or until heated through.
In a 3-quart saucepan place chicken in enough water to cover. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until chicken is no longer pink. Remove chicken from saucepan. When cool enough to handle, use a fork to shred chicken into bite-size pieces. (You should have about 1-1/2 cups.) Set aside.
If using fresh spinach, place spinach in a steamer basket over boiling water. Reduce heat. Steam, covered, for 3 to 5 minutes or until tender. (Or, cook in a small amount of boiling water, covered, for 3 to 5 minutes.) Drain well.
In a large bowl combine chicken, spinach and green onions; set aside. In a bowl combine sour cream, yogurt, flour, cumin and salt. Stir in milk and chili peppers. Divide sauce in half. Set one portion aside.
For filling, combine one portion of the sauce and the chicken-spinach mixture. Divide the filling among the tortillas. Roll up tortillas. Place, seam side down, in an ungreased 2-quart rectangular baking dish.
Spoon reserved portion of sauce over tortillas. Bake, uncovered, in a 350 degrees F oven for about 25 minutes or until heated through. Sprinkle with cheese; let stand for 5 minutes. Transfer to a serving platter. To serve, garnish with chopped tomato or salsa and additional green onion, if desired
Tips
To make ahead: After filling the tortillas and placing in the baking dish, cover baking dish and chill for up to 24 hours. Store the reserved sauce separately in a covered container and chill. To serve, bake uncovered as above except add 10 to 15 minutes to cooking time or until heated through.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)287Calories15gFat21gCarbs17gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
