Kim Malsam-Rysdon, Secretary of Health

chicken enchilada with riceChicken Enchiladas

(SD Diabetes Control Program cookbook, Healthy Diabetes Recipes and More . . .)

1/2 cup chopped onion
1 teaspoon cooking oil
4 ounces reduced-fat cream cheese
1 tablespoon water
1 teaspoon ground cumin
1/8 teaspoon black pepper
1/8 teaspoon salt
4 cups chopped, cooked, skinless, chicken breast

12 8-inch tortillas
1 10 3/4-ounce can reduced fat, reduced
sodium condensed cream of chicken soup
8 ounces low-fat sour cream
1 cup skim milk
1 4-ounce can chopped green chilies
1/2 cup shredded cheddar cheese


In a small skillet saute onion in oil. In a mixing bowl stir together cream cheese, water, cumin, black pepper and salt. Stir in cooked onion and chicken into cream cheese mixture. Wrap tortillas in foil and heat in a 350 degree oven for 10 minutes or until softened. Spoon about 1/4 cup of the chicken mixture onto each tortilla. Roll up the tortillas and place seam side down on a baking dish that has been sprayed with non-stick cooking spray.

To make sauce, combine soup, sour cream, milk, and green chilies; pour over enchiladas. Bake the enchiladas covered in 350 degree oven for 40 minutes or until heated through. Sprinkle the enchiladas with cheddar cheese. Bake uncovered for 5 minutes or until cheese is melted. Makes 12 enchiladas.

Nutritional Information (1 enchilada):
Calories: 288
Carbohydrates: 25 grams
Protein: 21 grams
Fat: 11 grams
Saturated fat: 5 grams
Cholesterol: 58 mg
Fiber: 1 gram
Sodium: 414 mg
Potassium: 305 mg
Calcium: 153 mg
Exchanges: 1 1/2 starch, 2 medium-fat meat

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