Chic Alert Mediacl ID

Chic Alert Mediacl ID
Identify Yourself in Style

Monday, April 18, 2016

Chicken Zucchini Enchiladas

Scoop out the seeds from zucchinis and use them as "boats" for a new spin on enchiladas stuffed with chicken, cheese, homemade enchilada sauce, bell peppers and onions.Recipe created with the American Heart Association as part of the Simple Cooking with Heart program to help families learn how to make great nutritious meals at home.
DIRECTIONS: 
Enchilada Sauce
  1. Coat a large skillet with cooking spray. On medium heat, add in flour and stir until smooth. 
  2. Gradually, stir in tomato paste, broth, chili powder, cumin, onion powder, garlic powder and brown sugar blend. 
  3. Bring to a boil, stirring occasionally. Reduce heat and simmer until thickened, approximately 5-10 minutes. 
Zucchini Enchiladas
  1. Preheat oven to 400° F. 
  2. Spray a 9x13 baking dish with cooking spray. 
  3. Slice zucchinis in half lengthwise. Using a small spoon or melon baller, scoop out seeds and flesh of zucchini, leaving walls of the zucchini about 1/4 inch thick. Rough chop the zucchini scrapings and set aside in a small bowl. 
  4. Heat oil in large skillet over medium heat. Add onion, garlic, bell pepper and jalapeno (if desired) and cook 3-5 minutes, until onions become translucent. 
  5. Add chopped zucchini, cilantro, and chicken and cook about 3 more minutes, until zucchini is tender. 
  6. Place the zucchini "boats" in the sprayed 9x13 baking dish, cut-side facing up. Spoon a light coating of enchilada sauce over each zucchini boat. 
  7. Spoon chicken mixture into zucchinis, dividing equally among the eight "boats." 
  8. Spoon reaming enchilada sauce over chicken mixture, dividing equally among the eight "boats." 
  9. Sprinkle cheese over enchiladas and bake into preheated oven for 40-45 minutes until cheese is melted and zucchinis are cooked through. 
NOTE: 

Serve sprinkled with fresh cilantro, sliced green onion or low-fat sour cream if desired. Pair with a slide of low-sodium black or pinto beans.

INGREDIENTS: 
Enchilada Sauce
2 tablespoons vegetable or canola oil
1 tablespoon whole wheat flour
1 6-ounce can tomato paste, no salt added
1 cup low-sodium chicken or vegetable broth
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 tablespoon SPLENDA® Brown Sugar Blend
Zucchini 
Cooking spray
4 medium zucchini squash, thoroughly washed
1/2 medium white or yellow onion, diced
2 cloves minced garlic
1/2 medium bell pepper, any color, diced
Optional: 1/2 - 1 jalapeno pepper, diced
2 tablespoons chopped fresh cilantro
2 shredded cooked chicken breasts (boneless, skinless, visible fat removed)
1/4 cup reduced fat shredded cheddar cheese

No comments:

Post a Comment