Makes 4 servings
Per Serving: 1 lean, 2 greens, 1.5 condiments,
(no healthy fats needed)
• 10 sprays non-stick spray
• 8 ounce boneless, skinless chicken breasts, trimmed and cut in
half lengthwise into pieces
• One cup mild or medium green chili enchilada sauce
• 1 can (27 oz.) whole roasted and peeled green chilies (Sold near
Mexican foods in most grocery stores.)
• 3 oz. reduced-fat cream cheese, room temperature
• 1/2 cup low-fat plain greek yogurt
• 2-1/2 cups grated low-fat mozzarella
- Preheat oven to 375F/190 C. Spray a 9-inch x 13-inch casserole dish with
- Trim visible fat and other undesirable parts from chicken breasts and cut
each one in half lengthwise. Put chicken into a small shallow pan, cover with
water, and simmer over low heat until the chicken is done, about 15 minutes.
Drain chicken into a colander in the sink. Remove to cutting board to cool.
- Put the enchilada sauce into a small saucepan and simmer over low heat until
the sauce has thickened and reduced to 2 cups, about 20 minutes. (I’m not that
good at eyeballing it, so I put it in a measuring cup to measure when I think it’s
getting close.) Turn off the heat and stir in the cream cheese and greek yogurt.
- After you remove the chicken, drain the can of whole green chiles into the
colander and let them drain for a few minutes. Then one at a time, use your
fingers to split the chiles open and remove the seeds, piling them into two piles
so you can make two equal layers in the casserole. (If chiles still seem wet, you
can blot them with a paper towel, but I didn’t need to do that.)
- When the chicken is cool enough to handle, shred apart into bite-sized pieces.
- Layer half the green chiles into the bottom of the casserole dish, arranging
them so the whole surface is covered as much as you can. Over that make a
layer of half the chicken, 1 1/2 cups of the sauce, and 1 cup of the grated cheese.
Make another layer each of green chiles, chicken, sauce, and cheese.
- Bake uncovered until the casserole is bubbling and cheese is melted and
browning on top, about 40 minutes. Let sit about 5 minutes before cutting.
- This will keep in the fridge for several days and can be reheated in the micro-
wave, and also freezes well.