Chicken Enchiladas with Spinach Cream Sauce
Conlan garnishes these enchiladas with a dollop of low-fat sour cream and fresh chives. He serves them with a side of black beans.
2 poblano chiles
1 1/2 cups vertically sliced onion, divided
2 cups shredded ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts)
6 cups fresh spinach leaves
1/4 cup chopped green onions
1 teaspoon ground cumin
2 garlic cloves, minced
1 1/2 tablespoons masa harina or all-purpose flour
1 1/4 cups fat-free, less-sodium chicken broth
1/3 cup chopped fresh cilantro or basil
3 ounces soy cream cheese (about 1/3 cup)
1/8 teaspoon salt
4 (8-inch) corn tortillas or flour tortillas- lowest in fat you can find
Preheat broiler. Place chiles on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel chiles; cut in half lengthwise. Discard seeds and membranes; slice into strips to measure 2/3 cup.
Place a large skillet coated with cooking spray over medium heat until hot. Add 1 cup sliced onion; cook 10 minutes or until golden brown, stirring frequently. Stir in chicken and 1/3 cup chiles; spoon chicken mixture into a bowl.
Steam spinach leaves, covered, 5 minutes or until wilted. Place spinach in a colander, pressing with the back of a spoon until barely moist.
Preheat oven to 350°.
Wipe skillet with paper towels, and recoat with cooking spray. Place over medium-high heat. Add 1/2 cup sliced onion and chopped green onions, and saute 3 minutes. Stir in ground cumin and minced garlic, and saute 30 seconds. Combine masa harina and broth. Add masa mixture, chopped cilantro, cream cheese, and salt to pan, and bring to a boil. Reduce heat, and simmer 5 minutes or until cheese melts, stirring constantly. Place the cheese mixture, 1/3 cup chiles, and spinach ina food processor, and process until smooth. Strain spinach mixture through a colander into a bowl, and discard solids.
Divide the chicken mixture evenly among tortillas, and roll up. Pour 1/2 cup spinach sauce in bottom of an 8-inch square baking dish coated with cooking spray. Arrange the filled tortillas on top of spinach sauce. Pour the remaining spinach sauce over tortillas. Cover and bake at 350° for 10 minutes or until enchiladas are thoroughly heated.
Yield: 4 servings (serving size: 1 enchilada with sauce)
CALORIES 265 (27% from fat); FAT 7.9g (satfat 3.8g, monofat 2.2g, polyfat 1g); PROTEIN 22.1g; CARBOHYDRATE 30g; FIBER 6.8g; CHOLESTEROL 51mg; IRON 4.2mg; SODIUM 723mg; CALCIUM 205mg;
I remember these were very good when I made them long ago with dairy. I think it will be great with soy cream cheese. Keep in mind though that this recipe is full of chilies, onions and garlic and so needs to be eaten in moderation and with basic, plain soluble fiber like rice cooked in chicken broth or something- or roasted potatoes.
IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!