Healthy Enchiladas

Healthy Recipe to the Rescue for Fitness, Diet and Nutrition

My 7-year old son just decided he is a vegetarian.  I figured he’d “forget” the moment I served one of his favorite chicken meals, but he’s holding strong in his love for all animals and has made my nightly cooking more challenging these past few weeks.  I had been bending over backwards, catering to his needs, and those of the rest of my brood, but last night I made one casserole pan of enchiladas with only slight variations on the filling.  The result was pure delight from every family member: my vegetarian, my low-carb spice-loving husband, my cheese loving daughter and my gluten-free needs.  It also saved me a great deal of time; I like doing my chicken in a slow cooker because I literally throw it in and come back a few hours later to perfectly cooked chicken that is easy to shred.  The best part about this meal- it is 100% balanced if you customize it to your ratios.  Our R.I.P.P.E.D. REVIVAL crew heard all about blood sugar stabilization at a nutrition workshop last weekend.  This recipe is perfect to start creating those balanced dinners (and lunches, if you like leftovers) we spoke about.  You get protein from the chicken and Greek yogurt, fat from the low-fat cheese and olives and carbs from the tortilla and black beans.

Shredded chicken filling with yogurt, cheese and salsa

Ingredients

• 3 chicken breasts

• 1 cup salsa plus 1/3 cup (reserved)
• 1 tablespoon chopped garlic
• 1 small container fat-free Greek yogurt
• 1 cup low-fat Mexican shredded cheese
• 1 jar enchilada sauce
• 1/2 cup black beans (optional)
• 1-2 tsp Mrs. Dash chipotle seasoning (optional)
• 1/4 cup olives and green onions (optional)
• 6 low carb tortillas

Directions

Preheat oven to 350 degrees.
• Place the chicken, 1 cup salsa and garlic in a slow cooker set to low for 3-4 hours.  When cooked through, shred chicken.  Discard juices and salsa.  Alternatively, you could saute the chicken with garlic and 1/4 cup salsa.
• Put shredded chicken in a bowl and mix the yogurt and cheese and 1/3 cup salsa together.
• Spray a 13×9″ baking dish with Pam.  Pour 1/2 cup of the enchilada sauce in the dish.  One by one, dip and coat a tortilla in the sauce. Fill with 1/6th of the chicken mixture.  Sprinkle in a  few black beans, seasoning, olives and onions (if using).  Roll cigar style and place seam side down.  Repeat with remaining tortillas.  Spoon enchilada sauce over the tortillas to coat.  You do not have to use the whole jar.  Bake for 15-20 minutes or until hot and bubbly.

Makes 4-6 servings depending on your ratios.