Queso fresco is a Mexican fresh white cheese. It can can found in the dairy cooler of your supermarket, or you can substitute fresh mozzarella cheese.
Serves 6 (serving size: 1 enchilada with sauce)
For the sauce
- 1 pound tomatillos, husked and rinsed
- 3 ounces onion
- 3 whole garlic cloves
- ½ jalapeno pepper
- ½ teaspoon sea salt (optional)
- 1 cup fresh cilantro
For for filling
- 14 ounces chicken broth
- 20 ounces skinless, boneless chicken breast
- 8 ounces queso fresco, crumbled
- 4 ounces Monterey Jack cheese, shredded
- 8 8-inch whole-wheat flour torillas (taco size)
- 1 Hass avocado, chopped
- Vegetable oil spray
To make the sauce, combine tomatillo, onion, garlic, jalapeno, and 6 cups of water. Bring to a boil. As soon as it starts to boil, remove from the heat and drain. Transfer to a blender and add sea salt (if using) and cilantro. Puree until liquefied. Set aside.
In large saucepan, bring broth to a boil. Add chicken breast and simmer for 20 minutes. Strain, and reserve broth for another use. When chicken is cool enough to handle, shred it to pieces. Set aside. Preheat oven to 350ºF. Combine shredded chicken with 2½ cups of tomatillo sauce, queso fresco, and half of Monterey Jack cheese.
On each tortilla, place about ¾ cup of the chicken mixture and some chopped avocado. Roll the tortilla securing the filling like a wrap. Place rolled tortilla in a baking dish that has been lightly sprayed with vegetable oil. Repeat with the remaining tortillas.
Pour the remaining tomatillo sauce over the enchiladas, sprinkle remaining Monterey Jack cheese, and bake for 20 minutes or until golden.
Servings of fruits and vegetables: 1 vegetable
Diabetes-beating phytonutrients: beta-carotene, beta-sitosterol, allicin, lignan, glutathione
Nutrition information: 310 calories, 26 grams protein, 13 grams total fat, 5 grams saturated fat, 60 milligrams cholesterol, 29 grams carbohydrate, 5 grams dietary fiber, 590 milligrams sodium
