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Monday, January 17, 2011

Champion Chicken Enchiladas (reduced fat)

Servings:  20 (makes two 9x13 pans)
Difficulty:  Easy, but a little putsy
Nutrition Information
Calories: 400
Fat:  Saturated 5g; Monosaturated 1.5g; Polyunsaturated 0.5g
Carbohydrates:  45g
Protein:  30g

About this Recipe

These chicken enchiladas are not only a healthy version of this all-time Tex-Mex favorite; everyone that eats them says they're the BEST! Although this recipe makes 20 servings, they'll likely be back for seconds, so I usually plan 1.5 to 2 servings per person.  The recipe makes 2 (9x13) pans with 10 enchiladas in each pan. I always make two pans at once (same work), and freeze one pan after step 7 for another time.  When ready to bake the frozen enchiladas, thaw (or partially thaw) them before baking.


  • 2 Tablespoons Extra Virgin Olive Oil
  • 4 Cloves Garlic (minced or pressed)
  • 1 (5.5 oz) package Green Onions (Scallions) chopped
  • 2 Medium Tomatoes (seeded and diced)
  • 2 (4-oz) Cans Diced Green Chilies
  • 3 teaspoons Ground Cumin (Watch freshness--cumin gets stale fast!)
  • 1 teaspoon Dried Oregano (crumbled)
  • 1 Red Bell Pepper Diced
  • 1/2 teaspoon Red Pepper Flakes (optional)
  • 2.5 Lbs. Boneless Cooked Chicken Breast or Turkey Breast Meat (sliced, cubed or shredded)
  • 1 (15.25 oz.) Can. Black Beans (thoroughly rinsed and drained)
  • 1 (15.5 oz.) Can Great Northern Beans (thoroughly rinsed and drained)
  • 1 (6 oz.) Can Black Olives (sliced)
  • 8 oz. Pepper Jack Cheese (shredded)
  • 1 (24-oz.) Carton Lowfat Cottage Cheese
  • 4 Oz. Light Cream Cheese (Neufchatel)
  • 2 (14.1 oz.) Packages Large Flour Tortilla Shells (10/pack)
  • Cooking Spray
  • 4 Cups Fat Free Half and Half (Divided)
  • 2 T. All Purpose Flour (Divided)
  • 4-6 oz. Shredded Co-Jack Cheese (Divided)
  • Fresh Salsa (from your local deli)
  • Lowfat or Fat Free Sour Cream (optional)


  1. In a dutch oven set atop your stove over medium heat, saute garlic, green onions, tomatoes, green chilies, cumin and oregano in the 2 Tablespoons of olive oil, until onions and garlic are slightly softened.
  2. Add the chicken, both of the beans, and the red bell pepper.  Carefully stir until heated through.
  3. Add the cottage cheese, cream cheese, and pepper jack cheese.  Heat and stir until the cheeses are melted and your filling is nice and creamy.
  4. Remove from heat and stir in the black olives.  Cool slightly (for ease of handling).
  5. Preheat oven to 350 degrees, and spray 2 9x13 baking pans with non-stick cooking spray.  If you don't have cooking spray, be sure to thoroughly oil the pan with canola oil, or you'll have a mess on your hands at serving time.
  6. Fill each tortilla shell with 3/4 cup of the filling and place 10 filled tortilla shells in each baking pan seam side down.
  7. Sprinkle each pan of filled tortillas with 2-3 ounces of the cojack cheese.  At this point, the filled tortillas can be frozen for up to a month.  Thaw prior to baking.
  8. For each 9x13 pan, whisk together 2 cups of Fat Free Half and Half and 1 Tablespoon of all purpose flour.  Optionally, you can add a pinch each of cumin and oregano to enhance the flavor of the sauce.
  9. Carefully pour the half and half mixture over the enchiladas.
  10. Bake at 350 degrees for 50 minutes until sauce is bubbly and tops of enchiladas are golden brown.  Rest enchiladas for 10 minutes before serving.
  11. Serve, passing a bowl of fresh salsa and lowfat sour cream.

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