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Tasty Thursday with Tori: Chicken and Cheese Enchiladas
Original Author: Tori Copeland, Lawrence County | Adapted for Blog: Torrie Smith, Van Buren County
Tori Copeland is the Lawrence County Extension Agent - Family and Consumer Sciences/4-H. Every Thursday she will be bringing you a healthy new recipe to try with your family.
Chicken, when served without the skin, contains 22 grams of lean protein per 3 ounce serving. Protein is used to create new cells, repair existing cells, build muscle, and produce enzymes needed to boost metabolism and aid in a healthy digestive system. Chicken is considered a high-quality protein because it contains all 8 essential amino acids. It is inexpensive and can be prepared in a variety of ways.
Try this easy-to-make recipe using chicken!
Preheat the oven to 350°F. Lightly spray baking dish with non-stick cooking spray. Cook and stir onion and margarine in a large skillet until tender. Stir in chicken, ¼ cup salsa, cream cheese, and cumin. Cook until thoroughly heated.
Stir in ½ of the shredded cheese. Spoon about 1/3 cup chicken mixture in center of each tortilla; roll up. Place seam side down in a 9x13-inch baking dish. Top with remaining salsa and cheese.
Bake for 15 minutes or microwave 3-5 minutes or until heated through. Serving size is 1 enchilada.
- Non-stick cooking spray
- 1 medium onion, chopped
- 1 tablespoon
- 1 ½ cups chicken or turkey, cooked and shredded
- 1 ½ cups salsa
- 1 (8 ounce) package of reduced-fat cream cheese, use 3 ounces
- 1 teaspoon ground cumin
- 8 flour tortillas (6-inch)
- 2 cups (8 ounces) of reduced-fat cheddar cheese, shredded and divided
Serving Size: 1 Enchilada
210 calories, 7 grams of Total Fat, 2.5 grams of Saturated Fat,
17 grams of Protein, 19 grams of Total Carbohydrate,
2 grams of Dietary Fiber, and 350 milligrams of Sodium
This recipe came from the University of Arkansas System Division of Agriculture Cooperative Extension Service’s Cooking with Extension Cookbook and the information came from the Arkansas Foods: Let’s Eat Some… Chicken series. For more information on Chicken, contact your local County Extension Agent!