Decoding nutrition labels can be confusing. With the start of a new year, eating healthier is on the top of everyone’s mind. But sometimes healthy food choices might not always be obvious, or easy.
At Loblaws owned stores like Real Canadian Superstore, Your Independent Grocer, and No Frills, all labels have guiding stars to help take the guesswork out of choosing foods that are nutritious for you and your family. For myself, picking fruits, vegetables, dairy and different proteins are easy to figure out what is best for you, but when it comes to packaged products, it’s very hard to tell, at least for me, it’s a mystery. Having those stars there help me choose the best product to purchase.
Healthy Chicken Enchiladas
I wanted to make some Chicken Enchiladas, so with a little help from Guiding Stars and Loblaws, they helped me supplement healthier ingredients into this meals by “trading up” the ingredients in the recipe.
- Around 1 lb chicken breast (traded up from dark meat)
- 1 medium onion, chopped
- 1 tablespoon olive oil (traded up from vegetable oil)
- 6 (8 inch) whole grain tortillas, softened (traded up from white tortillas)
- 1 1⁄2cups grated Monterey Jack cheese
- 1⁄4cup unsalted butter (traded up from salted butter)
- 1⁄4cup wheat flour (traded up from all-purpose flour)
- 15 ounce, low-sodium chicken broth (traded up from regular chicken broth)
- 1 Greek yogurt (traded up from sour cream)
- Chopped red chillies to taste
- In frypan, cook chicken and onion together in oil over medium-high heat until chicken is just done.
- Divide cooked chicken evenly between 6 tortillas; add 1 1/2 tablespoons cheese to each tortilla.
- Roll enchiladas and place seam-side down in 9×13″ baking dish that has been lightly sprayed with no-stick cooking spray or olive oil
- Melt butter in a medium saucepan; stir in flour to make a roux; stir and cook until bubbly; gradually whisk in chicken broth then bring to boiling, stirring frequently.
- Remove from heat; stir in YOGURT and chilies; pour sauce evenly over enchiladas.
- Top with remaining 3/4 cup cheese (baking dish may be double-wrapped and frozen at this point) and bake at 400F for 20 minutes until cheese is melted and sauce near edges of baking dish is bubbly.
It was surprisingly really good. M gobbled it up for dinner and said it’s the best thing I’ve cooked in a while. It was a hit and I’ll most likely make it again. It was easy to make.