January 10 2019 recipe & photo by Cristina Curp![Cristina Curp]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Green onion no-Chile chicken enchiladas
Enchiladas are a popular Mexican dish. A delicious meal that can be as involved or as simple as you like. This keto rendition is made with a green onion salsa verde that is free of tomatoes and peppers for those who don’t tolerate them.
USMetric
servingservings
Ingredients
Soft tortillas
- 2⁄3 cup (2¼ oz.) 160 ml (65 g) coconut flour
- ¼ tsp ¼ tsp baking soda
- ¼ tsp ¼ tsp salt
- 3 tbsp 3 tbsp ground psyllium husk powder
- 1⁄3 cup 80 ml avocado oil or olive oil
- 2 2 large egg whitelarge egg whites
- 1 cup 240 ml hot water
Chicken
- 1½ lbs 650 g chicken breastchicken breasts
- 1 1 unpeeled orange, slicedunpeeled oranges, sliced
- 2 2 bay leafbay leaves
- 2 tsp 2 tsp salt
- 1 1 lemon, juicedlemons, juiced
- 1 tsp 1 tsp ground cumin
Salsa verde
- ¾ cup 180 ml lard or avocado oil
- 5 oz. (1½ cups) 140 g (325 ml) scallion, finely choppedscallions, finely chopped
- 4 tbsp 4 tbsp capers, drained
- 6 6 garlic clovegarlic cloves
- 1 cup (½ oz.) 240 ml (16 g) fresh cilantro, chopped
- 1 tsp 1 tsp salt
- ¼ cup 60 ml queso blanco (optional)
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Making low carb simple
Instructions
Soft tortillas
- Heat a large cast iron skillet or griddle over medium heat.
- In a large bowl, sift together the coconut flour, baking soda and salt. Whisk in the psyllium husk.
- Drizzle in the oil slowly as you stir the mix, it will become moist and crumbly. Fold in the egg whites.
- Mix in the hot water one tablespoon at a time, making sure it’s completely mixed in before adding more water. Combine until the dough looks and feels like moist Play-Doh.
- Shape 8 even-sized balls. Place a ball between two pieces of parchment paper. Take a rolling pin and roll over the top parchment paper, expanding the dough to become about 6" (15 cm) round.
- Gently place two tortillas on the hot, dry cast iron pan or griddle, toasting 2-3 minutes per side (or until lightly golden). Put cooked tortillas on a cooling rack.
- Place the chicken breasts in a pot and cover with water. Add the orange slices, bay leaf, and salt. Cover and boil until the chicken is pull-apart tender. This takes about 8 to 16 minutes, depending upon the size and number of chicken breasts that you are cooking.
- Remove the chicken from the water and shred with a fork. Combine the lemon juice and cumin, and add it to the chicken, mixing all together.
- Preheat the oven to 350°F (175°C).
- Over medium heat, warm the lard or avocado oil in a small saucepot. While the oil heats, add scallions, capers and garlic into a food processor. Pulse to mince.
- When the oil has come to temperature (a wooden spoon sizzles when inserted), add in the scallion mixture. Cook until it becomes a darker green with some browned bits. Remove from the heat and let cool. Stir in the cilantro and salt.
- Lay a single tortilla on a flat surface. Add the shredded chicken (approximately 2/3 cup) in a line down the middle of the tortilla. Roll it up and place seam side down in a 9 x 12” (20 x 30 cm) casserole dish. Repeat with the rest of the tortillas until all are snug in the casserole dish.
- Spread most of the sauce all over the tortillas, reserve a tablespoon or two for serving. If you are using the cheese, sprinkle it all over the salsa verde.
- Bake for 20 minutes.
- Remove from the oven and serve hot. Enjoy!
Chicken
Salsa verde
Enchiladas
Tips
If your tortilla mix is too wet add in ⅓ teaspoon of psyllium husk at a time, waiting a minute before mixing in the next one to make sure it is absorbing the liquid. Alternatively, if your mix is too dry, add ⅓ teaspoon of water in at a time in the same fashion until the ideal texture is achieved, moist play dough.
If you like spice, feel free to add some green jalapeño or tomatillos to the salsa verde mix!
Recommended special equipment
Blender or food processor
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I am not familiar with that. If you want to take a medicine or supplement, please check with your doctor.