We lightened up this enchilada recipe with a creamy filling that includes just a small amount of light sour cream, rather than loads of regular sour cream.

Source: Diabetic Living Magazine


Recipe Summary test

30 mins
1 hr


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350 degrees F. For chicken filling: In a medium saucepan, combine the water, onion, bouillon granules, garlic and black pepper. Bring to boiling; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk powder and flour; add to onion mixture. Cook and stir until thickened and bubbly. Remove from heat; stir in chicken. Set filling aside.

  • In another small bowl, combine tomato sauce, chile peppers and snipped cilantro. Set aside.

  • Coat a 2-quart baking dish with nonstick cooking spray. Arrange tortilla strips in the baking dish. Top with chicken filling. Top with beans. Top with tomato sauce mixture.

  • Bake for 25 to 30 minutes or until heated through. Sprinkle with cheese. If desired, garnish with cilantro leaves. Let stand for 5 minutes before serving.


Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts

1 cup
219 calories; protein 19.1g; carbohydrates 23.2g; dietary fiber 4.6g; sugars 5.9g; fat 5.5g; saturated fat 2.6g; cholesterol 43.3mg; vitamin a iu 613.5IU; vitamin c 10.5mg; folate 46.4mcg; calcium 170.8mg; iron 1.5mg; magnesium 30.4mg; potassium 373.6mg; sodium 420.4mg.

2 lean protein, 1 fat, 1 starch, 1/2 vegetable