Low Carb Chicken Enchiladas

Chicken Enchiladas

Elizabeth shared about how cheese is an excellent part of a healthy diet for diabetics.  This is a subject that is near and dear to my heart, and my pancreas.  Type 2 diabetes is a big problem in my extended family and I am considered “borderline.”  So far, my A1C has been under control with diet and exercise, but sometimes it’s hard. Have you ever noticed that your desire for a food grows in direct proportion to how strictly you are to avoid said item? Thankfully, carbs are a part of a healthy diet as long as we are smart about it, which pretty much excludes donuts.

Chicken enchiladas with coleslaw

Low Carb Chicken Enchiladas

  • 3 tablespoons olive oil
  • 1 pound skinless boneless chicken breast
  • salt and popper to taste
  • 1 teaspoon cumin seed
  • 2 teaspoons chili powder
  • 1 red onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 1 – 4 ounce can green chilies
  • 1 – 14 ounce can crushed tomatoes
  • 12 low carb flour tortillas (I used Mission brand)
  • 1 – 14 ounce can enchilada sauce
  • 2 cups Jalapeno Gouda, shredded (or 1 cup each Jalapeno Gouda and Sharp Cheddar)

Preheat the oven to 350 degrees F

Heat the olive oil in a large saute pan.  Season the chicken breasts with, pepper, cumin seed, and chili powder.  Cool the chicken over medium heat, approximately 7 minutes on each side or until no longer pink.

Saute the onion and garlic in chicken drippings until tender.  Add the flour and cook for one more minute.  Add the green chilies and crushed tomatoes.  Stir well to combine and cook for one minute.

Pull chicken breasts apart by hand into shredded strips.  mix the shredded chicken into the tomato mixture and heat through.

Shredded Chicken Breast

Coat the bottom of a 9×13 pan with 1/4 of the enchilada sauce.  Using a pie plate or shallow bowl, dip each tortilla in enchilada sauce to lightly coat.  Spoon 1/2 cup chicken mixture into each tortilla.  Fold the sides over and place seam side down in the pan.  Top with remaining enchilada sauce and the Jalapeno Gouda.

Shredded Jalapeno Gouda

Bake for 15 minutes until the cheese melts.

Serve garnished with cilantro, sour cream, chopped tomatoes, and/or avocado.

chicken enchiladas-5

I also served the enchiladas with a light coleslaw made with yogurt instead of mayonnaise.

Low Carb Chicken Enchiladas

 

 

 

 

 

5 reasons for Diabetics to love cheese!

For Diabetics, it’s typically not a great idea to cover everything in cheese (but hey, no judging if you do it anyway) due to the calories and saturated fat levels, but when paired with a well-rounded diet, a little cheese course can be an excellent thing! Here’s why!

  1. The protein in cheese can slow down the absorption of carbohydrates eaten at the same meal or snack and therefore help balance your blood-sugar levels and improve mood as well. Paneer
  2. According to the American Journal of Clinical Nutrition, cheese eaters reported a 12% lower risk of diabetes than those who refused the goodness of cheese.
  3. Cheese has a low glycemic index, therefore if you pair it with a high GI item, it will balance to form a combo that would only moderately affect your blood sugar levels. For example, eating a piece of bread paired with cheeses would have a lower GI than the bread alone. cheddarandbread
  4. Replacing calories from carbs with calories from cheese is a great way to help achieve a more balanced blood sugar level. A good example of this would be using less pasta noodles in a baked pasta dish and instead adding a low-fat ricotta.
  5. Stronger tasting cheeses (something with an age or a flavor like our Sweet Red Pepper Gouda) will be easier to use as a replacement, because they have a fuller flavor. So you wouldn’t need as much Sharp Cheddar for example, as you would a milder version. cheddarbuffer2