Makes about 15.

Note: You can serve these enchiladas topped with a dollop of sour cream. From Susan Selasky.

• 1 (28-oz.) can enchilada sauce (mild, medium or hot)

• 1 tbsp. canola oil

• 1/2 c. diced onion

• 1/2 c. diced green pepper

• 1 jalapeño pepper, minced, optional

• 3 1/2 to 4 c. shredded cooked chicken

• 1 heaping tbsp. chile powder

• 1 tsp. ground cumin

• Salt and black pepper to taste

• 15 to 18 corn tortillas

• 2 1/2 c. shredded Mexican-style cheese or favorite shredded cheese, divided

• Pico de gallo, optional (see recipe)


Preheat oven to 350 degrees.

Pour the enchilada sauce into a medium saucepan and heat over low to warm.

In a large skillet, heat the oil over medium heat. Add the onion, green pepper and, if using, the minced jalapeño. Add the cooked chicken, chile powder, cumin, salt and black pepper to taste. Stir in about 1/2 cup of the warm sauce and 1/2 cup cheese. Stir to combine. Spread about 1/4 cup of the enchilada sauce in the bottom of a 9- by 13-inch baking dish.

Working with several corn tortillas at a time, place them on a plate and microwave about 45 seconds to soften.

Spoon about 1 tablespoon of the sauce on a warmed tortilla, spreading it around. Put about 1/4 cup of the chicken mixture on the tortilla and roll up. Place in the baking dish. Repeat with the remaining tortillas, fitting them snugly in the baking dish.

Pour the remaining sauce over all the enchiladas and sprinkle with the remaining 2 cups of cheese. Cover with foil and place in the oven for 15 minutes to melt the cheese and heat through. Remove from oven and serve with the pico de gallo, if desired.

Nutrition information per enchilada:

Calories 210 Fat 10 g Sodium 490 mg

Carbohydrates 15 g Saturated fat 5 g Calcium 160 mg

Protein 16 g Cholesterol 46 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 bread/starch, 2 lean meat, 1 fat.


Pico de Gallo

Makes about 2 3/4 cups.

Note: From Susan Selasky.

• 1 tbsp. fresh lime juice

• 1 tbsp. canola oil

• 1 tsp. sugar

• Salt and pepper to taste

• 1/2 c. chopped fresh cilantro

• 1 1/2 c. diced roma tomatoes

• 1 small white onion, chopped

• 1 avocado, halved, pitted, diced


Combine all ingredients in a bowl and serve with enchiladas.

Nutrition information per 2 tbsp.:

Calories 20 Fat 2 g Saturated fat 0 g Sodium 1 mg

Carbohydrates 2 g Calcium 3 mg

Protein 0 g Chol 0 mg

Dietary fiber 1 g

Diabetic exchanges: ½ fat.