DEAR JEANNE: We love this recipe for Swiss Enchiladas and have already made some changes for health reasons. Can more be cut from it and still maintain the delicious melt-in-your-mouth taste? It is such an easy, beautiful dish. Thank you in advance. - Karen Bishop, Brooklyn, N.Y.
DEAR KAREN: Thank you for sharing your wonderful enchilada recipe. With some simple substitutions and a change or two in the cooking method I have come up with a recipe that will please both your palate and your conscience. I hope you will be happy with my revision.Each enchilada contains approximately:
Original Recipe: 482 calories; 121 mg cholesterol; 38 gm fat; 782 mg sodium.
Revised Recipe: 200 calories; 25 mg cholesterol; 4 gm fat; 278 mg sodium.
Enjoy delicious dishes like this with the help of my pamphlet, Low-Calorie Spa Recipes. Order it for $1 and a stamped (45 cents), self-addressed, legal-sized envelope from Spa, P.O. Box 847, Gibbstown, NJ 08027-9911.
Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 18 cookbooks.
Send your recipe for revision to:
Cook It Light
P.O. Box 1212
La Jolla, CA 92038
1 onion, chopped
2 tablespoons oil
1 clove garlic, crushed
2 cups tomato puree
2 canned green chilies, chopped
2 cups cooked chopped chicken
salt, to taste
oil, for frying
6 chicken bouillon cubes
3 cups cream, hot
1/2 pound Jack or Swiss cheese, grated Saute onion in the 2 tablespoons oil until soft. Add garlic, tomato puree, chopped chilies and cooked chicken; season with salt and simmer 10 minutes.
Fry the tortillas in about 1 inch hot oil. Do not let them crisp, as they are to be rolled. Dissolve bouillon cubes in hot cream and dip each tortilla in cream mixture. Fill each tortilla with chicken mixture and roll up. Arrange rolls in baking dish and pour remaining cream mixture over them. Top with cheese and bake in 350 F oven for 30 minutes. Makes 12 enchiladas.
Light Swiss Enchiladas
12 corn tortillas
1 medium onion, chopped (11/2 cups)
1 clove garlic, pressed or minced
1/2 pound lean ground chicken
1 (16-ounce) can tomato puree (2 cups)
2 canned whole green chilies, chopped (1/4)
1/2 teaspoon salt (omit if using salted stock)
21/2 cups defatted chicken stock
2 cups dry instant non-fat milk powder
1/2 pound fat-reduced Swiss or Jack cheese, grated (2 cups)
Fresh cilantro for garnish, optional 1. Preheat oven to 350 F. Wrap tortillas tightly in foil and place in preheated oven for 15 minutes to soften.
2. While tortillas are warming, cook onions and garlic covered over low heat until soft, adding a little water or stock if necessary to prevent scorching. Add chicken and cook over medium heat, stirring frequently until chicken is cooked, about 5 minutes. Add tomato puree, chilies and salt and mix well. Simmer, uncovered, for 10 minutes.
3. While chicken mixture is simmering, combine stock and dry milk powder in a saucepan and mix thoroughly. Slowly heat to simmer, stirring frequently. Dip each tortilla in the milk sauce; divide chicken filling, spooning 1/4 cup mixture down the center of each tortilla.
4. Roll each tortilla around filling and place, seam side down, in glass baking dish that has been sprayed with non-stick vegetable coating. Pour milk sauce over the top and bake in 350 F oven for 20 minutes. Remove from oven and sprinkle grated cheese evenly over top. Return to oven for another 5 minutes until cheese is melted.
5. To serve, place each enchilada on a plate and garnish with fresh cilantro, if desired. This recipe may also be made in individual au gratin dishes. Makes 12 enchiladas.