Healthy Chicken Enchilada Recipe
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
30 mins
-
Cook Time
30 mins
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Total Time
40 mins
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Servings
2 Servings
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Calories
4706 kcal
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Course
Main Course
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Cuisine
Mexican
Healthy Chicken Enchilada Recipe
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Low carb chicken enchiladas with an egg tortilla
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Ingredients
- 1 boneless skinless chicken breast, shredded (about 1 cup)
- 2 cups egg whites
- 1/2 tablespoon olive oil
- 1/2 small onion chopped (about 1/4 cup)
- 1/2 tablespoon garlic minced
- 1/2 cup fire roasted tomatoes blended in a food processor
- 3 tablespoons salsa
- 1/4 teaspoon red chili powder
- 1/8 teaspoon cumin
- 1/8 teaspoon smoked paprika
- 1/8 teaspoon crushed red pepper optional
- salt and pepper to taste
- 1/4 cup frozen corn, if frozen thawed
- 1/2 cup reduced-fat shredded cheddar cheese
- 3/4 cup enchilada sauce
For the Avocado Crema:
- 1/4 cup avocado, about half a large avocado
- 1/4 cup plain Greek non-fat yogurt
- salt and pepper to taste
Instructions
For the Enchiladas:
- Bring a large pot of salted water to a boil and cook the chicken breast until it is no longer pink inside, about 15-20 minutes. Using two forks, shred the chicken and set aside to cool.
- Preheat your oven to 400°F and spray a small baking dish (mine was 6x8) with cooking spray, set aside.
- Spray a small, non-stick, frying pan with cooking spray and heat on high. Once hot, turn down the heat to medium/low and slowly pour 1/2 cup of liquid egg whites in, covering with a tight fitting lid. Cook until the top of the whites are just set and slightly bubbly (about 2-3 minutes). Remove the lid, carefully flip the egg whites and cook for an additional 2-3 minutes, or until the “tortilla” is cooked. Slide onto a plate and repeat with the remaining 1 1/2 cup egg whites.
- While the egg whites are cooking, heat the 1/2 tablespoon oil in a large pan on medium/high heat. Cook the chopped onion and garlic until soft, about 1-2 minutes. Stir in the blended tomatoes, salsa, chili powder, cumin, paprika and red pepper flakes, if using. Season to taste with salt and pepper.
To Assemble:
- Take one egg white “tortilla” and place 2 Tablespoons of the tomato sauce in a line along the bottom portion. Top with 1 Tablespoon of the thawed corn and 1/4 cup of shredded chicken. Roll up tightly and place in the prepared baking dish, securing with a toothpick if needed. Repeat for the remaining enchiladas.
- Pour the enchiladas sauce evenly over the dish and top with the grated cheese.
- Bake until the cheese is melted, 8-10 minutes.
- While the enchiladas bake, add the avocado and Greek yogurt into a small food processor, and blend until well combined. Season to taste with salt and pepper.
- Serve the enchiladas hot with the avocado crema and cilantro.
Nutrition Information
Show Details
Calories
470.6kcal
(24%)
Carbohydrates
30g
(10%)
Protein
51.1g
(102%)
Fat
18.5g
(28%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1.2g
Monounsaturated Fat
6.3g
Cholesterol
71.3mg
(24%)
Sodium
1948mg
(81%)
Potassium
622mg
(18%)
Fiber
6.6g
(26%)
Sugar
7.9g
(16%)
Nutrition Facts
Serving: 2Servings
Amount Per Serving
Calories 4706 kcal
% Daily Value*
| Calories | 470.6kcal | 24% |
| Carbohydrates | 30g | 10% |
| Protein | 51.1g | 102% |
| Fat | 18.5g | 28% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1.2g | 7% |
| Monounsaturated Fat | 6.3g | 32% |
| Cholesterol | 71.3mg | 24% |
| Sodium | 1948mg | 81% |
| Potassium | 622mg | 13% |
| Fiber | 6.6g | 26% |
| Sugar | 7.9g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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