Recipes: Skinny chicken enchiladas good for your heart - Cincinnati News, FOX19-WXIX TV

Recipes: Skinny chicken enchiladas, whiskey sours

CINCINNATI, OH (FOX19) -

Looking for a heart friendly recipe for chicken enchiladas?

Giovanna Trimpe was on Friday's XTra on FOX19 with such a dish. She also has a recipe for whiskey sours that go well with the chicken enchiladas.

Skinny Chicken Enchiladas

Prepare the chicken

Cook four large chicken breasts with no skin in a large pot cover with water.

Add 1 tablespoon kosher salt and half of a medium onion roughly chopped and three celery stalks chopped.

Bring to a boil and cook until you can shred the chicken when cooled this might take about 1 1/2 hours. Skim the top of the water and this will become your chicken broth.

In a large skillet on medium heat, add 1 tablespoon of canola oil and 1 tablespoon of butter. Place the chicken immediately in the skillet before the butter burns and add one teaspoon of freshly cracked pepper.  Lower the heat to simmer.

Add 12 ounces of reduced fat sour cream at room temperature, 8 ounces of reduced fat or non-fat cream cheese also at room temperature and mix well.  Now add 8 ounces of pimentos (two small jars) drained and diced.  Mix all ingredients and if needed add some of the chicken broth if it becomes too thick.

In a large whole wheat and make sure the fat contents are no more than 3 per tortilla.

Spray a large baking pan (9x13) with vegetable spray. Shred about 12 ounces of reduced fat sharp cheddar cheese and have extra fat free sour cream on the side for brushing the tortillas.

Spread 1/2 cup of chicken mixture in the middle and fold in the sides and roll it up from one end and place it the pan.

Brush the entire enchilada with fat free sour cream to reduce burning. Cover the top of enchiladas with plenty of shredded cheese.

Cook in a preheated oven at 350 degrees for about 10 to 12 minutes or until bubbly.

Each enchilada will have about 12 grams of fat and 260 calories. Now compare to one regular enchilada having 25 grams of fat and 450 calories.

You can serve these with extra sour cream and plenty of salsa which is fat free.

Whiskey Sours

16 ounces Talawanda Spring water 

1 1/4 cup sugar

2 tablespoons of powered egg whites.  They come in a can in the baking aisle.

20 ounces of bottled lemon juice 

21 ounces of Kentucky Tavern whiskey

Warm the water (not hot). 

Mix in the sugar, powered eggs and mix well.  There should not be any clumps.

Add the Kentucky Tavern and mix well.

You can mix it all in a empty and cleaned plastic gallon.

Refrigerate and enjoy over ice.

Copyright 2014 WXIX. All rights reserved.

  • FOX19 HeadlinesMore>>

  • North Korean envoy, in South, opens door to US talks

    North Korean envoy, in South, opens door to US talks

    Saturday, February 24 2018 11:15 PM EST2018-02-25 04:15:38 GMT
    Sunday, February 25 2018 8:56 AM EST2018-02-25 13:56:46 GMT
    (Korea Pool/Yonhap via AP). Kim Yong Chol, center, vice chairman of North Korea's ruling Workers' Party Central Committee, arrives to attend the closing ceremony of the Pyeongchang Winter Olympics, at the Korea-transit office near the Demilitarized Zon...(Korea Pool/Yonhap via AP). Kim Yong Chol, center, vice chairman of North Korea's ruling Workers' Party Central Committee, arrives to attend the closing ceremony of the Pyeongchang Winter Olympics, at the Korea-transit office near the Demilitarized Zon...
    North Korean delegation led by a controversial former general arrives in South Korea to attend the closing ceremony of the Pyeongchang Winter Olympics.Full Story >
    North Korean delegation led by a controversial former general arrives in South Korea to attend the closing ceremony of the Pyeongchang Winter Olympics.Full Story >
  • Political end to Olympics: NKorea offers talks with US

    Political end to Olympics: NKorea offers talks with US

    Sunday, February 25 2018 2:16 AM EST2018-02-25 07:16:08 GMT
    Sunday, February 25 2018 8:56 AM EST2018-02-25 13:56:41 GMT
    (AP Photo/Patrick Semansky). A volunteer walks in a foggy Pyeongchang Olympic Plaza during the 2018 Winter Olympics in Pyeongchang, South Korea, Saturday, Feb. 24, 2018.(AP Photo/Patrick Semansky). A volunteer walks in a foggy Pyeongchang Olympic Plaza during the 2018 Winter Olympics in Pyeongchang, South Korea, Saturday, Feb. 24, 2018.

    Pyeongchang closes its chapter of the modern Olympics on Sunday night with tales of detente and competitive grit and volunteerism and verve.

    Full Story >

    Pyeongchang closes its chapter of the modern Olympics on Sunday night with tales of detente and competitive grit and volunteerism and verve.

    Full Story >
  • 2 dead as severe weather moves eastward through central US

    2 dead as severe weather moves eastward through central US

    Sunday, February 25 2018 2:25 AM EST2018-02-25 07:25:46 GMT
    Sunday, February 25 2018 8:56 AM EST2018-02-25 13:56:15 GMT
    (Liz Dufour/The Cincinnati Enquirer via AP). A view from the Central Bridge shows the flooding from the Ohio River  Saturday, Feb. 24, 2018 in Cincinnati.  Forecasters expected the Ohio River could reach levels not seen since the region's deadly 1997 f...(Liz Dufour/The Cincinnati Enquirer via AP). A view from the Central Bridge shows the flooding from the Ohio River Saturday, Feb. 24, 2018 in Cincinnati. Forecasters expected the Ohio River could reach levels not seen since the region's deadly 1997 f...

    A man in northeast Arkansas and a woman in south central Kentucky both were killed as the storm that also included strong winds, hail and heavy rain that triggered flooding muscled its way through the area, according to authorities.

    Full Story >

    A man in northeast Arkansas and a woman in south central Kentucky both were killed as the storm that also included strong winds, hail and heavy rain that triggered flooding muscled its way through the area, according to authorities.

    Full Story >
Powered by Frankly