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Chicken Enchiladas

This recipe comes from my favorite cookbook. It is a healthy twist to an old time favorite. I love foods that are filled with carbs, they always taste so good, but the scale never likes me in the morning. This recipe is one that is full of flavor, but doesn't fill me with regrets the morning after.

I especially like that this can be prepared in advance and stored in the refrigerator for a couple of days before baking. It also travels well to covered dish events. It can be baked beforehand or onsite for a hearty meal.

If you are accustomed to having red enchilada sauce or green chile smother your enchiladas, this recipe may be a bit scary for you to try. It is a bit untraditional from the standard way of preparing enchiladas. If you are trying to cut fats and carbs from your diet, this is a healthy alternative to what is a staple in many people's diets.


  • 2 cups chicken, cooked and shredded
  • 1/2 cup green onions, sliced
  • 2-1/2 cups shredded low fat cheddar cheese
  • 8 whole wheat flour tortillas
  • 4 eggs, beaten, or 1/2 cup egg substitute
  • 2 cups skim milk
  • 1 tablespoon flour
  • 1/4 teaspoons salt
  • 1/4 teaspoon garlic
  • hot pepper sauce to taste


  1. Preheat oven to 350 degrees F.
  2. In a bowl, combine chicken, onion and green pepper.
  3. Place 1/3 cup of the chicken mixture and 2 tablespoons of cheese at one end of each tortilla: roll up.
  4. Arrange tortillas seam side down in a lightly oiled 12 x 13 baking pan.
  5. Combine eggs, milk, flour, salt, garlic and hot pepper sauce, then pour over tortillas.
  6. Cover and refrigerate for several hours or overnight.
  7. Bake uncovered for 45-50 minutes until set.
  8. Sprinkle with remaining cheese. Bake 3 additional minutes or until cheese is melted.
  9. Let stand for 10 minutes before serving.

Makes 8 servings.

I am not a fan of wheat tortillas, if you don't enjoy the taste, you can substitute for regular white tortillas. Sometimes making healthier choices have to come in stages. Mission make an excellent wheat wrap. I have been substituting that for the wheat tortilla. I find I like that better, but it changes the texture from the standard tortilla.

To make a complete meal, I serve with a green salad and a light dressing.


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