Chapter 8: Bunches of Lunches and Brunches
8 ounces cooked and shredded boneless,
skinless chicken breast(^1) ⁄ 2 cup shredded low-fat cheddar cheese
1 1 ⁄ 2 cups shredded pepper jack cheese,
divided
Six 6-inch whole-wheat flour tortillas
1 1 ⁄ 2 cups enchilada sauce (see the following
recipe)
1 Preheat the oven to 350 degrees. Using nonstick cooking spray, grease a 9-x-13 baking
dish.
2 In a small bowl, combine chicken, low-fat cheddar cheese, and^1 ⁄ 2 cup pepper jack
cheese; toss until mixed well.
3 Place^1 ⁄ 3 cup of cheese-and-chicken mixture into the center of one whole-wheat tortilla,
tightly roll, and place seam-down into the baking dish. Repeat with the remaining 5
tortillas.
4 Place^1 ⁄ 4 cup of enchilada sauce over each stuffed enchilada and top with the remaining
pepper jack cheese. Bake for 12 minutes, or until cheese is melted and bubbly.
Enchilada Sauce
Stage: Regular foods
Preparation time: 10 minutes
Cooking time: 12 minutes
Yield: 6 servings (6 ounces each)
(^1) ⁄ 4 cup vegetable oil
2 tablespoons all-purpose flour
(^1) ⁄ 4 cup chili powder
One 8-ounce can low-sodium tomato sauce
1 1 ⁄ 2 cups water
(^1) ⁄ 4 teaspoon ground cumin
(^1) ⁄ 4 teaspoon garlic powder
(^1) ⁄ 4 teaspoon onion powder
1 In a small pot, heat oil over medium-high heat.
2 When the oil is hot, add the flour and chili powder.
3 Reduce heat to medium and cook until light brown, stirring constantly to prevent the
flour from burning.
4 Add the tomato sauce, water, cumin, garlic powder, and onion powder to the pot and
stir until smooth. Continue cooking for 10 minutes, or until thickened slightly.
Per serving: Calories 370 (From Fat 135); Fat 15g (Saturated 7g); Cholesterol 60mg; Sodium 540mg; Carbohydrate
31g (Dietary Fiber 4g); Protein 25g; Sugar 4g.