This Benjamin Franklin award-winner is designed for busy people with good intentions and little time to cook. Target audience is families who want to eat more healthfully, as well as those with diabetes, heart disease or anyone wanting to lose weight. It is the companion to Quick & Healthy Low-fat, Carb Conscious Cooking.
This is a family favorite. Serve with salsa and a tossed green salad. The variation, Turkey Enchiladas, listed below is great for using leftover turkey. This recipe can be assembled a day ahead of time and refrigerated until ready to cook. Increase cooking time to 30 minutes.
Yield: 8 servings
1/3 cup unbleached flour
1 cup skim milk
1 1/2 cups chicken or beef broth, fat removed
1 lb. extra lean ground beef (9% fat) or ground turkey (7% fat)
1 1/2 teaspoons cumin
1/2 teaspoon chili powder
1/4 teaspoon salt (optional)
1 can (7 oz.) diced green chiles
1/2 cup chopped green onion
1 cup nonfat sour cream
8 flour tortillas (7 1/2" diameter)
4 oz. grated reduced-fat cheddar cheese
Preheat oven to 350 degrees. To make the sauce, combine flour with milk in a covered container and shake well to prevent lumps. Pour into a 4-cup glass measure and add the broth. Heat on high in the microwave for 6-8 minutes, stirring every 60 seconds until bubbly and thickened. Meanwhile, brown meat in a skillet that has been sprayed with non-stick cooking spray. Add one half of the sauce to the ground meat with the seasonings, chiles, green onion and sour cream.
Spray a 9" x 13" pan with non-stick cooking spray. Spread each tortilla with 1/2 cup of meat sauce and a tablespoon of cheese. Roll and place in pan seam side down. Repeat until all the tortillas are filled. Pour the remaining sauce and any remaining meat mixture over the filled tortillas, being sure that all are covered with sauce. Bake for 20 minutes. Sprinkle with cheese and return to the oven for 10 minutes
Variation: Turkey Enchiladas - Replace ground meat with 2 cups of cooked, cubed turkey or chicken. Omit the step for browning the meat.
Per serving: 256 calories, 29 grams carbohydrate, 21 grams protein, 6 grams fat
Exchanges: 2 starch, 2 lean meat
