Heart Healthy
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.
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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.
-
Servings:
4
-
Serving Size :
2 enchiladas
Ingredients
-
2 tablespoons canola or corn oil -
1 tablespoon flour -
1 cup chicken broth -
1 can 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 -
2 clove garlic -
1/2 medium bell pepper -
1 medium jalapeño -
2 chicken breasts -
2 tablespoons cilantro -
1/4 cup cheddar cheese
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the flour, stirring constantly, until smooth. -
Gradually stir in the broth, tomato paste, chili powder, brown sugar blend, cumin, onion powder, and garlic powder. -
Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 5 to 10 minutes, or until thickened. Set aside. -
Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. -
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. -
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. -
Stir in the chicken, cilantro, and reserved chopped zucchini. Cook for 3 minutes, or until the zucchini is tender. -
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. -
Spoon the chicken mixture into each zucchini shell. Spoon the remaining enchilada sauce over the chicken mixture. Sprinkle with the cheese. -
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
Calories
Protein
FiberNutrition 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
1 fat, 1/2 other carbohydrate, 3 lean meat, 3 vegetable
-
Servings:
4
-
Serving Size :
2 enchiladas
Ingredients
-
2 tablespoons canola or corn oil -
1 tablespoon flour -
1 cup chicken broth -
1 can 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 -
2 clove garlic -
1/2 medium bell pepper -
1 medium jalapeño -
2 chicken breasts -
2 tablespoons cilantro -
1/4 cup cheddar cheese
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the flour, stirring constantly, until smooth. -
Gradually stir in the broth, tomato paste, chili powder, brown sugar blend, cumin, onion powder, and garlic powder. -
Bring to a boil over high heat, stirring occasionally. Reduce the heat and simmer for 5 to 10 minutes, or until thickened. Set aside. -
Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking dish with cooking spray. -
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. -
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. -
Stir in the chicken, cilantro, and reserved chopped zucchini. Cook for 3 minutes, or until the zucchini is tender. -
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. -
Spoon the chicken mixture into each zucchini shell. Spoon the remaining enchilada sauce over the chicken mixture. Sprinkle with the cheese. -
Bake for 40 to 45 minutes, or until the cheese is melted and the zucchini shells are tender when pierced with a fork.