WHY IT’S LIGHT This rendition of a Tex-Mex favorite uses lean chicken breasts, corn tortillas, and just enough Monterey Jack cheese to create a luscious topping. The gentle, moist heat of pan steaming keeps the chicken breasts juicy and tender without any oil.

　　

Ingredients

serves 4

　　3 boneless, skinless chicken breast halves (6 to 8 ounces each)

　　Coarse salt and ground pepper

　　2 tablespoons vegetable oil, such as safflower

　　2 garlic cloves, minced

　　1/4 cup all-purpose flour

　　1 teaspoon ground cumin

　　1 to 2 tablespoons minced canned chipotles in adobo

　　1 can (14.5 ounces) low-sodium chicken broth

　　1/2 cup water

　　8 corn tortillas (6-inch), warmed (see note)

　　1/2 cup grated Monterey Jack cheese (2 ounces)

　　

Step 1

In a large skillet, bring 1 inch water to a boil. Add chicken, and season with salt; cover, and reduce heat to medium-low. Simmer 5 minutes; remove skillet from heat. Let chicken steam, covered, until cooked through, 12 to 14 minutes. Transfer chicken to a medium bowl; when cool enough to handle, shred with two forks.

　　

Step 2

While chicken is cooking, in a medium saucepan, heat oil over medium. Add garlic; cook, stirring, until fragrant, about 1 minute. Add flour, cumin, and chipotles to taste; cook, whisking, 1 minute. Whisk in broth and the water; bring to a boil. Reduce to a simmer, and cook, whisking occasionally, until sauce has thickened slightly, 5 to 8 minutes; season with salt and pepper. Transfer 1 cup sauce to bowl with chicken; toss to combine.

　　

Step 3

Preheat oven to 400°F. Spread 1/4 cup of remaining sauce evenly in an 8-inch square baking dish. Fill each tortilla with chicken mixture, dividing evenly; roll up tightly, and arrange, seam side down, in baking dish. Cover with remaining sauce, and top with cheese. Bake until cheese is melted and sauce is bubbling, 15 to 20 minutes. Let cool 5 minutes before serving.

　　

Note

Step 4

To warm the corn tortillas, wrap them (stacked) in damp paper towels and microwave 30 to 60 seconds, just until softened. Or you can use tongs to toast them on a gas-stove burner for about 30 seconds per side.

　　

Nutrition Information

Step 5

(Per Serving)

　　

Step 6

Calories: 437

　　

Step 7

Fat: 15g (4.4g Saturated Fat)

　　

Step 8

Protein: 43.6g

　　

Step 9

Carbohydrates: 30.8g

　　

Step 10

Fiber: 3.7g

　　Everyday Food: Light