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| Find Connie's recipe on pp.26-27. |
In an article I wrote for Sunflower Living, summer 2013, "Farm Fresh Redux," Connie Cooper offers up a modified version of her grandmother's enchilada recipe.
Check out the recipe on pp. 26-27 of the magazine (Connie's story begins on p. 23) or scroll down for the recipe that was first published in Sunflower Living.
Here's the recipe as it was first published in Sunflower Living. Go to the magazine link (highlighted page numbers and then turn to pp. 26-27 to see the photos of the finished product + the step-by-step photos that show how the enchiladas are assembled.)
Here's the recipe as it was first published in Sunflower Living. Go to the magazine link (highlighted page numbers and then turn to pp. 26-27 to see the photos of the finished product + the step-by-step photos that show how the enchiladas are assembled.)
Chicken Enchiladas
– Connie Cooper’s Modified Version
Chicken Cooking Time (in the slow cooker): 3 to 4 hours /
Casserole Prep Time: Approx. 15 minutes / Casserole Baking Time: 20 minutes
Feeds: 8
INGREDIENTS
4 large boneless, skinless chicken breasts with any
excess fat removed
4 tablespoons taco seasoning (see Connie’s homemade
version below or use a purchased
mix) – add more or less according to personal preference
mix) – add more or less according to personal preference
2 cups (16 oz.) fresh salsa or pico de gallo (fresh salsa
is available in the produce section
of some grocery stores or make your own)
of some grocery stores or make your own)
1 to 2 (14 oz.) cans enchilada sauce (amount depends on
personal preference)
1 pkg. (14 oz. / 8 count) 96% fat free whole-wheat flour
tortillas (sometimes referred to as soft taco
shells) – 8” diameter
1 (8 oz.) pkg. 2% milk, reduced fat Mexican blend cheese
– divided use
1 (6 oz.) can pitted and sliced black olives, drained and
rinsed
Toppings of your choice such as: additional sliced black
olives (drained & rinsed), chopped green
onions, slices of avocado or guacamole, and fat-free or reduced fat sour cream
COOKING INSTRUCIONS
1. Add chicken breasts to a slow cooker and cover
with taco seasoning and fresh salsa. Cook for 3 to 4 hours on HIGH or 8 to 10
hours on LOW. Let chicken cool slightly and shred.
2. Spritz a 9 x 13-inch baking dish with non-fat
cooking spray. Spread a thin layer of enchilada sauce over the bottom of the
dish.
3. Dump 1 can of enchilada sauce in a low, flat
dish. Dip both sides of each tortilla into sauce and then fill with a
combination of shredded chicken mixture, 1½ cups cheese and olives, dividing
those ingredients among the 8 shells. Roll each filled tortilla and place seam
side down in sauce-lined dish.
4. Cover rolled tortillas with thin layer of leftover
enchilada sauce (or open an additional can if desired) and sprinkle remaining ½
cup of shredded cheese over the top of the shells.
5. Bake, uncovered, in a 350 degree oven for 20
minutes or until hot and bubbly.
6. Remove from oven and add topping of your choice,
or serve toppings on the side.
Another Healthy Addition — Add a can of drained
and rinsed black beans to the filling.
Homemade Taco
Seasoning – Cooper Style
INGREDIENTS
1½ tablespoons chili powder
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried oregano
1 teaspoon paprika
2 teaspoons ground cumin
1½ teaspoons sea salt
1½ teaspoons black pepper
INSTRUCTIONS
Combine all ingredients.
Wyatt’s Guacamole
Connie Cooper’s
son,Wyatt, came up with this homemade version of the quintessential Mexican side dish.
INGREDIENTS
2 large ripe avocados
Juice from ½ of a medium-sized lime – divided use
1/3 cup finely chopped red onion
1 tablespoon finely minced garlic
2 finely chopped jalapeño peppers
Salt & pepper to taste
INSTRUCTIONS
1. Place
the avocado pulp in a large bowl; add some of the lime juice – enough to coat
the avocados and prevent them from browning.
2. Add
remaining ingredients and the rest of the lime juice.
3. Let
set at room temperature for 1 hour and then serve.
And, here's an added feature — an explanation of what Connie did to modify the recipe . . .
Modified Recipe — BEFORE and AFTER
Through experimentation Connie reduced the fat, sodium and calories in her grandmother’s 1950s era enchilada recipe while boosting its fiber content. Here’s what she did:
Through experimentation Connie reduced the fat, sodium and calories in her grandmother’s 1950s era enchilada recipe while boosting its fiber content. Here’s what she did:
Grandmothers Enchiladas — BEFORE
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Connie’s Modified Chicken
Enchiladas — AFTER
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Extra — Notes & Tips
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Ground beef
|
Boneless, skinless
chicken breasts
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Grilling is another
healthy way to prepare the chicken. If using ground beef, Connie purchases
95% lean or ground round; she also rinses the cooked beef in water to remove
lingering fat.
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Corn tortillas
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96% whole-wheat
tortillas
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Connie compared the
nutrition labels of the two forms of tortillas and noted that the whole-wheat
version contains more fiber and also has a lower calorie count.
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Fried tortillas that are
stacked between layers of meat, cheese and sauce
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Tortillas dipped in
sauce before filling and rolling.
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Baking is a
healthy cooking method; others include steaming and sautéing.
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Melted butter coats
bottom of casserole dish.
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Casserole dish spritzed
with non-stick cooking spray.
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There are even
olive oil sprays available in the aisles of most grocery store.
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Full-fat dairy products
– cheeses and sour cream
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Reduced or fat free
dairy products
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This change
helps lower both saturated fats and overall calories.
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Onion and garlic salt
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Onion and garlic powder
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Flavored salts
begin with the powder and are then filled will salt.
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Drained black olives
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Rinsed and drained black
olives
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Rinsing helps remove
some of the salt used in the brining process.
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