Dinner: Chicken Enchiladas with Sour Cream Sauce

Diet friendly enchiladas with chicken breast meat and a terrific sauce.

This recipe includes superfoods such as:

Chicken Breast, Lemon

Health benefits of Chicken Enchiladas with Sour Cream Sauce

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

8 oz boneless skinless chicken breasts
4 oz low fat cream cheese
2 oz reduced fat cheddar cheese
1/4 cup salsa
1 1/4 cups chicken broth
3/4 cup fat free sour cream
1/4 tsp chili powder
1/2 tsp cumin
1/4 tsp black pepper
3/4 tbsp lemon juice
12 corn tortillas
1 tbsp cornstarch

Instructions

1. To make sauce, in a small saucepan, whisk together chicken broth, cornstarch, cumin and black pepper. Bring to a simmer over medium-high heat and cook for 1-2 minutes, or until thick. Set aside.

2. Preheat oven to 350 °F (175 °C). Lightly spray 13x9" baking dish with non-stick cooking spray.

3. In a medium skillet combine chicken (chopped or shredded), cream cheese and salsa. Cook over medium-high heat until mixture is warmed and cream cheese is melted, stirring constantly.

4. Place tortillas on microwave safe dish with damp paper towel covering them. Heat for 1 minute in microwave. Pour half of sauce into bottom of baking dish, spread to cover bottom of dish.

5. Place approximately 1/4 cup of chicken mixture into center of each tortilla, spread to each edge. Roll up and place seam side down in baking dish. Repeat with each tortilla. Pour remaining sauce mixture over tortillas. Cover with aluminum foil and bake for 10 minutes.

6. While tortillas are baking mix together, in a small bowl, sour cream, lemon juice and chili powder.

7. After baking for 10 minutes, remove from oven and spread sour cream mixture over the top of each enchilada. Sprinkle with cheese. Bake, uncovered for an additional 5 minutes or until cheese has melted.

8. Note: each serving is 2 enchiladas.

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