Thursday, January 28, 2010

Easy Low Fat Enchiladas-130 calories!


I decided last night as I made the low fat enchiladas for the family, that I would calculate all of the calories using the brands that I had purchased. After analyzing all of the labels and ingredients the total calories for 1 hefty sized enchilada was only 130!!! I recalculated several times to make sure. That is pretty good, in fact we had to eat two and some veggies and fruit in order to meet our goal of at least 300 calories for dinner. I compared it to other chicken enchilada meals on livestrong.com and the lower calorie enchiladas were around 300 and the upper end went in to the 1000 calorie range.

Here are the exact ingredients, brands and amounts that I used for the calculation.


3 white mushrooms (washed)
1/2 yellow onion
1 Tbs of canola oil
12.5 oz can of chicken breast (great value walmart brand)
3/4 cup of mild green enchilada el paso sauce
1 can low fat campbells 98% fat free cream of chicken soup
4 tbs Daisy fat free sour cream
1/2 cup Kraft fat free cheddar cheese
5 "La Favorita" wheat flour tortillas found at walmart and Associate foods (80 cal each)
5 black olives

Turn oven on to 350 degrees. Spray a baking dish with a canola oil pam spray and set aside. Chop yellow onion and cook in pan with oil. Add chopped mushrooms. Before the oil drys up add chicken (onion should almost by transparent) do not drain all of water off of chicken leave about 1 tbs to help with cooking with less oil, add cream of chicken, sour cream, 1/4 cup enchilada sauce to mixture. Turn the heat down and let mixture simmer. Salt mixture to taste if unconcerned with sodium content.

Split mixture evenly and put in 5 tortillas. Close and roll tortillas and place in baking dish. Take remaining enchilada sauce (1/2 cup) and drizzle on top of enchiladas. Sprinkle fat free cheese on top. Slice black olives and place on top for looks.

Cook in oven at 350 for 20 minutes! Serve with lettuce, 2 tablespoons of salsa and 1 tbs fat free sour cream. Makes 5 servings 130 calories each (not including the toppings).

Happy Healthy Eating!
- Susan


For my free clean eating meal plans go here and enter your name and email. The printable pdfs come with shopping lists, bulk prep, the meal plan and recipes.

1 comment:

SeelyFamily said...

Yeah! We LOVE this recipe! Looks like I will be making lots of enchiladas for freezer meals!

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