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
Calories
Protein
Fiber
Nutrition Facts
| 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 tablespoon whole-wheat flour -
6 ounces canned, no-salt-added tomato paste -
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 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 tablespoon 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
-
Coat a large skillet with cooking spray. On medium heat, add in flour and stir until smooth. -
Gradually, stir in tomato paste, broth, chili powder, cumin, onion powder, garlic powder and brown sugar blend. -
Bring to a boil, stirring occasionally. Reduce heat and simmer until thickened, approximately 5-10 minutes.
Zucchini Enchilada Directions
-
Preheat oven to 400. -
Spray a 9x13 baking dish with cooking spray. -
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. -
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. -
Add chopped zucchini, cilantro, and chicken and cook about 3 more minutes, until zucchini is tender. -
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. -
Spoon chicken mixture in to zucchinis, dividing equally among the eight boats. -
Spoon remaining enchilada sauce over chicken mixture, dividing equally among the eight boats. -
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
