Monday, July 12, 2010

Healthy Enchiladas??

I was talking to a very special someone who was looking for a healthy version of my enchiladas... um... healthy enchiladas??? OK so here goes...

I am using boneless skinless chicken breast because that is what was requested but you can use a super lean cut of steak like a flank steak or a round with all of the visible fat trimmed off. I am a fan of been in enchiladas so I would use steak but today we use chicken.

The star of our show

The Sauce

2 med onions (diced)
6 cloves garlic (minced)
2 beef bullion cubes (yes use beef even though we are cooking chicken for the filling)
3 tablespoons canola oil (canola oil is just as heart healthy as olive)
2 tablespoons flour
2 tablespoons hatch chili powder (find this here)
2-3 cups water
salt and pepper to taste

Toss onion and 1 tablespoon oil on a cookie sheet...

and bake at 400 for 30 min (stir at the halfway mark) add garlic and cook 5 min. Remove from pan and set aside.

Put remaining 2 Tablespoons oil in a deep skillet, sprinkle the flour in and whisk...

let this cook for 5 minutes. Whisk in chili powder (it will look a little like red clay)

Add 2 cups water, bullion cubes, salt and pepper and bring to a boil over med heat...

When bullion cubes are dissolved (I put 3 in here today and it was a little much so stick with 2) add onion and garlic and remove from heat. If it is too thick just add a little more water.

To assemble the enchiladas take a corn tortilla dip in the sauce...

top with cooked shredded chicken and cheese, keep doing this until you have the right amount per person. (excuse the messy photography here)

Top with a fried egg.
Ok ok, I know...fried egg... maybe not so healthy but hey, I cooked the onions in the oven to reduce oil, used reduced fat cheese (ok not really but you can), used skinless chicken breast... let me have the fried egg!

Note. The chicken used here was just cooked in foil with a little salt, garlic, onions then shredded.

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