Active time: 14 minutes Total time: 21 minutes
Enchiladas don’t have to take hours of work. These are ready in just about 20 minutes, thanks to rotisserie chicken, canned beans and jarred salsa. The filling is warmed on the stovetop, and since it’s already hot, the filled tortillas only need to go under the broiler briefly to melt the cheese. The tomato and green onion topping enhances the look and adds a welcome sense of freshness.
RD tip: Great northern beans, also known as white kidney beans or cannellini beans, add a healthy dose of fiber to this meal. For extra fiber, use whole-wheat tortillas.
快速便捷的绿色辣子鸡丁
Ingredients
- 1 cup (60g) reduced-sodium canned great northern beans, drained and rinsed
- 1 1/2 cup (170g) skinless rotisserie chicken breast, shredded
- 1 cup (225g) tomatillo salsa, divided
- 1/2 cup (240g) reduced-fat sour cream
- 8 (6-inch) corn tortillas
- 3/4 cup (85g) Monterey Jack cheese, grated
- 1/2杯(100g) tomatoes, chopped
- 1/4 cup (40g) green onions, thinly sliced
Directions
Preheat broiler to high.
Heat a large skillet over medium heat. Add beans, chicken and 1/4 cup salsa to pan; cook 4 minutes or until thoroughly heated. Remove from heat and stir in sour cream.
Spoon 1/4 cup mixture down the middle of each tortilla; roll up. Arrange tortillas, seam side down, in a broiler-proof 11-by-7-inch baking dish coated with cooking spray. Spoon remaining 3/4 cup salsa down the middle of enchiladas, and sprinkle evenly with cheese. Broil 3 minutes or until cheese melts and begins to brown.
Remove from oven. Top with onions and tomatoes.
Serves: 4 | Serving Size: 2 enchiladas
Nutrition (per serving):Calories: 393; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 42mg; Sodium: 403mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 5g; Protein 22g
Nutrition Bonus:Potassium: 205mg; Iron: 9%; Vitamin A: 12%; Vitamin C: 14%; Calcium: 24%
