Homemade Lean Cuisines: Second Segment

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I don’t know if you caught the first post on these, but you can catch up here .  It has been nice just doing a grab-n-go with these lunches before heading off to work.  They take some time to fix, but are so worth it.  A way better alternative to tuna fish sandwiches!

This recipe I am calling,”Chicken Enchiladas with a Roasted Poblano/Tomatillo Sauce and Side of Mexican Rice.”

In the first segment, I grilled four chicken breasts.  I used two for the pasta dish, and I reserved two for this dish.

IMG_3870.JPGI shredded the meat to be put inside the tortillas.IMG_3923.JPG

Preheat your broiler and put the poblano on the top rack.  Let it blister on each side.  Place inside a paper sack, close and let it steam for about 5 minutes.  IMG_3925.JPGIMG_3959.JPGIMG_3960.JPG

Peel the skin off of the pepper.  Take stem and seeds out.IMG_3921.JPG

Preheat oven to 425 degrees.  Place 2 quartered tomatillos and 1 clove of garlic on a baking sheet.  Drizzle with 1 tsp. of olive oil. Let roast for about 15 minutes until soft. IMG_3957.JPG

Put pepper, tomatillos, garlic and 1 cup of chicken broth in a blender and emulsify.  Add salt and pepper to taste.  IMG_3961.JPGIMG_3962.JPG

Wrap 8 corn tortillas in a wet paper towel.  Microwave for 1 minute.

Pour sauce in a dish.  Using tongs, dredge both sides of tortilla through sauce.  Put about 1/4 cup of shredded chicken down the middle of the tortilla.  Roll up.  IMG_3978.JPGIMG_3981.JPGIMG_3984.JPGThese should make 8 enchiladas, two for each meal.  This makes four meals.

Now for the rice……

IMG_3963.JPGDrain liquid from a can of Rotel into a measuring cup (should be about 1/2 cup).  Add 1 1/2 cups of chicken broth to this.  IMG_3964.JPGIMG_3965.JPGIn a sauce pan, bring liquid, 1 cup of brown rice, the Rotel tomatoes, and 1 tablespoon of butter to boil.  Reduce to a simmer and cover.  Cook approximately 20 minutes until the liquids are absorbed.IMG_3969.JPG

Meanwhile, dice 1 onion, 1 bell pepper, and 1 stalk of celery.

IMG_3970.JPGIMG_3971.JPGSpray a large skillet with non-stick spray. Saute’ veggies until tender.  Then add 1 cup of frozen corn, 1 tsp. salt, pepper and 1 tsp. cumin.  Stir and cook a few more minutes.IMG_3973.JPGIMG_3975.JPGIMG_3977.JPGAdd rice to the skillet and mix well.  Check for seasonings.IMG_3985.JPG

Divide rice into 4 BHA-free containers.  Top with two enchiladas.  Spoon any remaining sauce over the enchiladas.  Top with 1 tablespoon shredded cheddar, 1 tsp. non-fat Greek yogurt and chopped cilantro.  Label them with the name and calories.IMG_3992.JPGIMG_3993.JPG

These meals without the cheese are 450 calories each.  With the yogurt and cheese added, they are 480 calories.

Recipe:

Ingredients:

2 chicken breasts

1/2 tsp. salt, 1 tsp. salt, and more if needed

pepper

1/8 tsp. garlic powder

8 corn tortillas

2 tomatillos, quartered

1 poblano

1 clove of garlic, whole

1 cup plus 1 1/2 cups of chicken stock

1 bell pepper, diced

1 cup of frozen corn

1 onion, diced

1 stalk of celery, diced

non-stick spray

1 tablespoon butter

1 cup of brown rice

1 can of Rotel

1 tablespoon of butter

For garnish:  shredded cheddar, nonfat Greek yogurt, chopped cilantro

Directions:

Pat chicken breasts dry.  Rub them with 1/2 tsp. salt, 1/8 tsp. pepper, and 1/8 tsp. of garlic powder.  Preheat a grill pan on stove on medium-high heat.  Spray with non-stick spray.  Grill chicken breasts for 5 minutes on each side.  Cover with foil, reduce heat to low, and grill for 10 more minutes.  Let rest under foil for five more minutes. Shred chicken.

Turn on oven broiler.  Place whole poblano pepper on top rack of oven.  Let it blister on all sides.  Use tongs for turning.  Place inside a paper sack, close and let steam for five minutes.  Remove.  Peel skin off of the outside and remove seeds and stem.

Preheat oven to 425 degrees.  Place quartered tomatillos and garlic clove on a baking sheet.  Drizzle with 1 tsp. of olive oil.  Roast for about 15 minutes or until tender.

Drain liquid from Rotel into a measuring cup.  Add 1 1/2 cups of chicken stock.  You need two cups total of liquid.  Pour liquid, rice, tomatoes from can and butter to a saucepan.  Bring to a boil.  Cover, reduce to low and cook for about 20 minutes.

In a large skillet, spray non-stick spray and turn to medium-high heat.  Add diced onion, celery and bell pepper.  Saute’ until soft.  Add frozen corn, cumin, salt and pepper.  Cook a few minutes more.  Add rice and incorporate.  Season to taste.

Add roasted tomatillos, poblano, garlic clove and 1 cup of chicken stock to a blender.  Blend and season with salt and pepper.

Wrap 8 corn tortillas in a wet paper towel.  Microwave for 1 minute.  Pour sauce in a dish.  (I used a pie plate.). Dip tortillas in sauce, both side.  Place approximately 1/4 cup of shredded chicken down the middle of the tortilla.  Roll up.  Continue with the rest of the tortillas.

Divide rice into 4 containers and top with 2 enchiladas each.  Top with remaining sauce.  For garnish, add 1 tablespoon shredded cheddar, 1 tsp. nonfat Greek yogurt, and chopped cilantro to each container.

Makes 4 meals.  Each meal:  450 calories (480 with cheese and yogurt)fullsizeoutput_1ee6fullsizeoutput_1ee4.jpeg

Bon appetit!

Toodle-oo,

Melanie

 

 

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