Recipes · Mexican · Main Courses
Enchiladas Verdes de Pollo
One serving has 577 kcal and 38 g protein, and at least a fifth of a woman's daily need of niacin (106%), pyridoxine (99%), phosphorus (97%), selenium (69%), vitamin K (47%) and vitamin C (44%). Ready in 45 minutes.
- Preparation: 15 min
- Cooking: 30 min
- Makes: 1 serving (503 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: celery, dairy, poultry
Ingredients
- 110 g Chicken breast
- 75 g Corn tortillas
- 150 g Tomatillos
- 10 g Jalapeño
- 25 g Onion
- 3 g Garlic
- 5 g Cilantro
- 60 g Chicken broth
- 25 g Mexican crema
- 30 g Queso fresco
- 8 g Vegetable oil
- 1.5 g Salt
Method
- Poach the chicken in salted water for 15 minutes, then shred it.
- Boil the husked tomatillos and jalapeño for 8 minutes, then blend them with garlic, a little onion, cilantro and the broth.
- Fry the sauce in the oil for 5 minutes and season.
- Warm the tortillas, dip them in the sauce, fill with chicken and roll them up.
- Cover with the rest of the sauce, the crema, crumbled queso fresco and sliced onion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 577 kcal | 27% |
| Carbohydrates | 48.6 g | |
| Water | 383 mL | |
| Fiber | 8.5 g | 29% |
| Protein | 37.6 g | 78% |
| Tryptophan | 0.35 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.6 g | |
| Lysine | 2.5 g | |
| Methionine | 0.73 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.5 g | |
| Histidine | 1.1 g | |
| Fat | 26.8 g | |
| Monounsaturated | 7.7 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 5.3 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0.26 g | |
| Cholesterol | 117 mg | |
| Calcium | 290 mg | 29% |
| Copper | 0.33 mg | 37% |
| Iron | 2.6 mg | 14% |
| Magnesium | 131 mg | 42% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 682 mg | 97% |
| Potassium | 1,089 mg | 23% |
| Selenium | 37.9 µg | 69% |
| Sodium | 1,126 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 14.8 mg | 106% |
| Pantothenic acid (vitamin B5) | 2.1 mg | 43% |
| Pyridoxine (vitamin B6) | 1.3 mg | 99% |
| Folate (vitamin B9) | 38.4 µg | 10% |
| Cobalamin (vitamin B12) | 0.8 µg | 33% |
| Choline | 124 mg | 29% |
| Vitamin A | 139 µg | 20% |
| Vitamin C | 33.1 mg | 44% |
| Vitamin D (D2 + D3) | 34.1 IU | 6% |
| Vitamin E | 3.4 mg | 23% |
| Vitamin K | 42.1 µg | 47% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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