Chicken Zucchini Enchiladas

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Chicken Zucchini Enchiladas

Try hollowed-out zucchini instead of a tortilla for the base of this delicious enchilada to get in some extra vegetables for dinner tonight. A thick, creamy, and spicy sauce bathes a garlicky, cheesy chicken mixture. 

 

Ingredients

Servings   4   Serving Size   2 enchiladas

  • 2 tablespoons canola or corn oil
  • 1 tablespoon whole-wheat flour
  • 1 cup fat-free, low-sodium chicken or vegetable broth
  • 1 6-ounce can no-salt-added tomato paste
  • 1 tablespoon chili powder
  • 1 tablespoon brown sugar blend
  • 1 teaspoon cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Cooking spray
  • 4 medium zucchini
  • 1/2 medium onion, diced
  • 2 medium garlic cloves, minced
  • 1/2 medium bell pepper (any color), diced
  • 1/2 to 1 medium jalapeño, seeds and ribs discarded, diced (optional)
  • 2 cooked boneless, skinless chicken breasts (about 4 ounces each), cooked without salt, all visible fat discarded, shredded
  • 2 tablespoons chopped fresh cilantro
  • 1/4 cup shredded low-fat cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the flour, stirring constantly, until smooth. 
  2. Gradually stir in the broth, tomato paste, chili powder, brown sugar blend, cumin, onion powder, and garlic powder. 
  3. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 5 to 10 minutes, or until thickened. Set aside. 
  4. Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray.
  5. Halve the zucchini lengthwise. Scoop out the pulp, leaving a 1/4-inch border of the shell all the way around. Coarsely chop the pulp. Set aside. 
  6. Lightly spray a large skillet with cooking spray. Cook the onion, garlic, bell pepper, and jalapeño over medium heat for 3 to 5 minutes, or until the onions are soft. 
  7. Stir in the chicken, cilantro, and reserved chopped zucchini. Cook for 3 minutes, or until the zucchini is tender.
  8. Place the zucchini shells in the baking dish, cut side facing up. Using a pastry brush, lightly coat the inside of each zucchini shell with the enchilada sauce. 
  9. Spoon the chicken mixture into each zucchini shell. Spoon the remaining enchilada sauce over the chicken mixture. Sprinkle with the cheese. 
  10. Bake for 40 to 45 minutes, or until the cheese is melted and the zucchini shells are tender when pierced with a fork. 

Nutrition Facts

Chicken Zucchini Enchiladas

CaloriesCalories

293 Per Serving

ProteinProtein

22g Per Serving

FiberFiber

5g Per Serving

Nutrition Facts

Calories 293
Total Fat 12.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.5 g
Cholesterol 52 mg
Sodium 181 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 14 g
Added Sugars 25 g
Protein 22 g

Dietary Exchanges
3 lean meat, 3 vegetable, 1 fat, 1/2 other carbohydrate

 

Try hollowed-out zucchini instead of a tortilla for the base of this delicious enchilada to get in some extra vegetables for dinner tonight. A thick, creamy, and spicy sauce bathes a garlicky, cheesy chicken mixture. 

 

Nutrition Facts

Chicken Zucchini Enchiladas

CaloriesCalories

293 Per Serving

ProteinProtein

22g Per Serving

FiberFiber

5g Per Serving
×
Calories 293
Total Fat 12.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.5 g
Cholesterol 52 mg
Sodium 181 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 14 g
Added Sugars 25 g
Protein 22 g

Dietary Exchanges
3 lean meat, 3 vegetable, 1 fat, 1/2 other carbohydrate

Ingredients

Servings   4   Serving Size   2 enchiladas

  • 2 tablespoons canola or corn oil
  • 1 tablespoon whole-wheat flour
  • 1 cup fat-free, low-sodium chicken or vegetable broth
  • 1 6-ounce can no-salt-added tomato paste
  • 1 tablespoon chili powder
  • 1 tablespoon brown sugar blend
  • 1 teaspoon cumin
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • Cooking spray
  • 4 medium zucchini
  • 1/2 medium onion, diced
  • 2 medium garlic cloves, minced
  • 1/2 medium bell pepper (any color), diced
  • 1/2 to 1 medium jalapeño, seeds and ribs discarded, diced (optional)
  • 2 cooked boneless, skinless chicken breasts (about 4 ounces each), cooked without salt, all visible fat discarded, shredded
  • 2 tablespoons chopped fresh cilantro
  • 1/4 cup shredded low-fat cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the flour, stirring constantly, until smooth. 
  2. Gradually stir in the broth, tomato paste, chili powder, brown sugar blend, cumin, onion powder, and garlic powder. 
  3. Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 5 to 10 minutes, or until thickened. Set aside. 
  4. Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray.
  5. Halve the zucchini lengthwise. Scoop out the pulp, leaving a 1/4-inch border of the shell all the way around. Coarsely chop the pulp. Set aside. 
  6. Lightly spray a large skillet with cooking spray. Cook the onion, garlic, bell pepper, and jalapeño over medium heat for 3 to 5 minutes, or until the onions are soft. 
  7. Stir in the chicken, cilantro, and reserved chopped zucchini. Cook for 3 minutes, or until the zucchini is tender.
  8. Place the zucchini shells in the baking dish, cut side facing up. Using a pastry brush, lightly coat the inside of each zucchini shell with the enchilada sauce. 
  9. Spoon the chicken mixture into each zucchini shell. Spoon the remaining enchilada sauce over the chicken mixture. Sprinkle with the cheese. 
  10. Bake for 40 to 45 minutes, or until the cheese is melted and the zucchini shells are tender when pierced with a fork. 

 


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