Swiss Enchiladas

Add a dash of cumin or paprika to the onions, if you'd like. You can also use purchased rotisserie chicken to cut down on the prep time.

Yield: 6 servings (serving size: 1 enchilada and about 1/3 cup sauce)

Ingredients

• Cooking spray
• 1 1/2  cups  chopped onion
• 2  cups  chopped roasted skinless, boneless chicken breast (about 2 breasts)
• 2  garlic cloves, minced
• 2  (4.5-ounce) cans diced green chiles, undrained
• 1  (14.5-ounce) can petite diced tomatoes, undrained
• 2  cups  2% reduced-fat milk
• 2  tablespoons  all-purpose flour
• 1/4  teaspoon  salt
• 6  (8-inch) fat-free flour tortillas
• 2  cups  (8 ounces) shredded Swiss cheese, divided

Preparation

Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; cook 5 minutes or until tender, stirring occasionally. Stir in chicken, garlic, chiles, and tomatoes. Reduce heat, and simmer 7 minutes or until liquid evaporates. Set aside.

Combine milk and flour in a small saucepan over medium-high heat; cook 5 minutes or until mixture thickens, stirring constantly with a whisk. Stir in salt.

Warm tortillas according to package directions. Spoon about 1/2 cup chicken mixture and about 2 1/2 tablespoons cheese down center of each tortilla; roll up. Arrange filled tortillas in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Pour milk mixture over tortillas, and top evenly with remaining 1 cup cheese. Bake at 350° for 25 minutes or until cheese is bubbly. Remove from oven.

Preheat broiler.

Broil casserole for 3 minutes or until cheese begins to brown.

Nutritional Information

Calories:

419 (28% from fat)

Fat:

13.2g (sat 7.9g,mono 3.7g,poly 0.8g)

Protein:

33.2g

Carbohydrate:

41.8g

Fiber:

4.3g

Cholesterol:

79mg

Iron:

2.1mg

Sodium:

726mg

Calcium:

474mg