Chicken-Broccoli Enchiladas

Ingredients

• 12 ounces broccoli
• 2 teaspoons olive oil
• 1 medium red onion, chopped fine
• 2 medium cloves garlic, minced
• ½ jalapeno pepper, minced
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• ¼ teaspoon ground cinnamon
• 8 ounces cooked skinless, boneless chicken breast, shredded
• ¼ teaspoon salt (optional)
• 1 15-ounce can no-salt-added whole tomatoes
• 2 tablespoons minced fresh cilantro
• ½ cup evaporated skim milk
• 6 small corn tortillas
• ¾ cup shredded, reduced-fat Monterey Jack cheese
• 2 cups cooked brown rice
• 1 cup nonfat yogurt

• Nutritional Information

  • Nutritional analysis per serving (3 servings)

    634 calories; 22 grams fat; 8 grams saturated fat; 0 grams trans fat; 8 grams monounsaturated fat; 3 grams polyunsaturated fat; 71 grams carbohydrates; 11 grams dietary fiber; 15 grams sugars; 38 grams protein; 79 milligrams cholesterol; 547 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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6 enchiladas, 2 per serving

Preparation

1. Preheat oven to 350 degrees.
2. Remove tough stems from broccoli and break into florets. Steam broccoli until crisp but tender, and set aside.
3. In a large nonstick pan, heat the oil; saute the onion for 3 or 4 minutes to soften. Add the garlic, jalapeno, cumin, chili powder, cinnamon and chicken. Stir and cook to mix well and heat through. Season with salt, if desired. Remove from heat and stir in broccoli; divide into six equal portions, and set aside.
4. In blender or food processor combine tomatoes, cilantro and evaporated milk; blend well. Pour into pot and heat just to boiling. Remove from heat and dip each tortilla into the hot mixture to soften slightly.
5. Fill each tortilla with one-sixth of the chicken mixture; roll up, and place seam side down in a baking dish large enough to hold all the enchiladas in a single layer. Repeat the process and pour the remaining tomato-milk mixture over enchiladas; sprinkle cheese over the top.
6. Bake 15 to 20 minutes, or until sauce is bubbly, and serve with brown rice and a dollop of yogurt.

1 hour