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Chicken Zucchini Enchiladas
Published 4 Feb 2016
Category : Low in salt
Type : Main course
Difficulty : Intermediate
Directions : 20 minutes
Cooking time : 45 minutes
Price range : Just right
Ingredients 4 Number of people
Enchilada Sauce
2 Tbsp. vegetable or canola oil
1 Tbsp. whole-wheat flour
6 oz. canned, no-salt-added tomato paste
1 cup low-sodium chicken or vegetable broth
1 Tbsp. chili powder
1 tsp. cumin
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 Tbsp. brown sugar blend
Zucchini “Enchiladas”
cooking spray
4 medium zucchini squash, thoroughly washed
1/2 medium white or yellow onion, diced
2 clove minced garlic
1/2 medium bell pepper, any color, diced
2 Tbsp. chopped, fresh cilantro
2 boneless, skinless, all visible fat discarded chicken breasts, cooked, shredded
1/4 cup low-fat, shredded cheddar cheese
Directions
Enchilada Sauce
1. Coat a large skillet with cooking spray. On medium heat, add in flour and stir until smooth.
2. Gradually, stir in tomato paste, broth, chili powder, cumin, onion powder, garlic powder and brown sugar blend.
3. Bring to a boil, stirring occasionally. Reduce heat and simmer until thickened, approximately 5-10 minutes.
Zucchini Enchiladas
1. Preheat oven to 400.
2. Spray a 9x13 baking dish with cooking spray.
3. Slice zucchinis in half lengthwise. Using a small spoon or melon baller, scoop out seeds and flesh of zucchini, leaving walls of the zucchini about ¼ inch thick. Rough chop the zucchini scrapings and set aside in a small bowl.
4. Coat large skillet with cooking spray. On medium heat, add onion, garlic, bell pepper and jalapeno, if desired, to the skillet, and cook 3-5 minutes until onions become translucent.
5. Add chopped zucchini, cilantro, and chicken and cook about 3 more minutes, until zucchini is tender.
6. Place the zucchini "boats" in the sprayed 9x13 baking dish, cut-side facing up. Spoon a light coating of enchilada sauce over each zucchini boat.
7. Spoon chicken mixture in to zucchinis, dividing equally among the eight "boats."
8. Spoon remaining enchilada sauce over chicken mixture, dividing equally among the eight "boats."
9. Sprinkle cheese over enchiladas and bake in preheated over for 40-45 minutes until cheese is melted and zucchinis are cooked through.
Notes/Tips
293 calories
I found this recipe on the American Heart Association, they have really good recipes.
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