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Chicken Zucchini Enchiladas

Chicken Zucchini Enchiladas
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Chicken Zucchini Enchiladas

Scoop out the seeds from zucchinis and use them as "boats" for a new spin on enchiladas. Sprinkle with fresh cilantro, sliced green onion or low-fat sour cream, if desired. Pair with a slide of low-sodium black or pinto beans.

Nutrition Facts

Chicken Zucchini Enchiladas

CaloriesCalories

293 Per Serving

ProteinProtein

g Per Serving

FiberFiber

5g Per Serving
×
Calories 293
Total Fat 12.1 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.7 g
Cholesterol 52 mg
Sodium 181 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 14 g
Added Sugars 25 g
Protein g

Dietary Exchanges
3 lean meat, 3 vegetable, 1 fat, 1/2 other carbohydrate

Ingredients

Servings  4   Serving Size   2 enchiladas

Enchilada Sauce Ingredients

  • 2 Tbsp vegetable or canola oil
  • 1 Tbsp whole-wheat flour
  • 6 oz canned, no-salt-added tomato paste
  • 1 cup low-sodium chicken or vegetable broth
  • 1 Tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 Tbsp brown sugar blend

Optional

  • 1/2-1 jalapeño pepper (diced)

Zucchini Enchilada Ingredients

  • Cooking spray
  • 4 medium zucchini (thoroughly washed)
  • 1/2 medium white or yellow onion (diced)
  • 2 clove minced garlic
  • 1/2 medium bell pepper (any color) diced
  • 2 Tbsp chopped, fresh cilantro
  • 2 boneless, skinless, all visible fat discarded chicken breasts (cooked, shredded)
  • 1/4 cup low-fat, shredded cheddar cheese

Directions

Tip: Click on step to mark as complete.

Enchilada Sauce Directions

  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 Enchilada Directions

  1. Preheat oven to 400.
  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 ¼ inch thick. Rough chop the zucchini scrapings and set aside in a small bowl.
  4. Coat large skillet with cooking spray. On medium heat, add onion, garlic, bell pepper and jalapeno, if desired, to the skillet, 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 in to zucchinis, dividing equally among the eight boats.
  8. Spoon remaining enchilada sauce over chicken mixture, dividing equally among the eight boats.
  9. Sprinkle cheese over enchiladas and bake in preheated over for 40-45 minutes until cheese is melted and zucchinis are cooked through.

Tip: Serving size 2 enchiladas

 

Scoop out the seeds from zucchinis and use them as "boats" for a new spin on enchiladas. Sprinkle with fresh cilantro, sliced green onion or low-fat sour cream, if desired. Pair with a slide of low-sodium black or pinto beans.

Nutrition Facts

Chicken Zucchini Enchiladas

CaloriesCalories

293 Per Serving

ProteinProtein

g Per Serving

FiberFiber

5g Per Serving
×
Calories 293
Total Fat 12.1 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 5.7 g
Cholesterol 52 mg
Sodium 181 mg
Total Carbohydrate 23 g
Dietary Fiber 5 g
Sugars 14 g
Added Sugars 25 g
Protein g

Dietary Exchanges
3 lean meat, 3 vegetable, 1 fat, 1/2 other carbohydrate

Ingredients

Servings  4   Serving Size   2 enchiladas

Enchilada Sauce Ingredients

  • 2 Tbsp vegetable or canola oil
  • 1 Tbsp whole-wheat flour
  • 6 oz canned, no-salt-added tomato paste
  • 1 cup low-sodium chicken or vegetable broth
  • 1 Tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1 Tbsp brown sugar blend

Optional

  • 1/2-1 jalapeño pepper (diced)

Zucchini Enchilada Ingredients

  • Cooking spray
  • 4 medium zucchini (thoroughly washed)
  • 1/2 medium white or yellow onion (diced)
  • 2 clove minced garlic
  • 1/2 medium bell pepper (any color) diced
  • 2 Tbsp chopped, fresh cilantro
  • 2 boneless, skinless, all visible fat discarded chicken breasts (cooked, shredded)
  • 1/4 cup low-fat, shredded cheddar cheese

Directions

Tip: Click on step to mark as complete.

Enchilada Sauce Directions

  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 Enchilada Directions

  1. Preheat oven to 400.
  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 ¼ inch thick. Rough chop the zucchini scrapings and set aside in a small bowl.
  4. Coat large skillet with cooking spray. On medium heat, add onion, garlic, bell pepper and jalapeno, if desired, to the skillet, 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 in to zucchinis, dividing equally among the eight boats.
  8. Spoon remaining enchilada sauce over chicken mixture, dividing equally among the eight boats.
  9. Sprinkle cheese over enchiladas and bake in preheated over for 40-45 minutes until cheese is melted and zucchinis are cooked through.

Tip: Serving size 2 enchiladas