Healthy Chicken Enchiladas
User Reviews
4.4
Healthy Chicken Enchiladas
Description
This recipe starts by simmering a sauce made with olive oil, garlic, canned chipotle peppers in adobo, tomato sauce, oregano, chili powder, cumin, vegetable or chicken broth, salt, and pepper. The sauce simmers to thicken, concentrating the smoky, spicy, and slightly tangy flavors from chipotle and tomatoes.
Chicken breasts are cooked and shredded, then sautéed with onion, garlic, corn, black beans, cilantro, chili powder, cumin, and part of the enchilada sauce to meld the flavors. The mixture provides a hearty filling inside whole wheat flour tortillas.
The enchiladas are assembled by rolling the filling with a sprinkle of shredded Mexican cheese inside each tortilla, placed seam side down in a baking dish. The dish is covered with remaining sauce and topped with the remaining cheese before baking.
Optional garnishes like fresh cilantro, green onions, jalapeños, Greek yogurt, or sliced avocado add freshness and creaminess to the final serving. This preparation yields a balanced dish with rich smoky sauce, tender chicken, beans, and a satisfying topping of melted cheese.
Ingredients
Enchilada Sauce
- 1 teaspoon olive oil
- 4 garlic minced, cloves
- 2 chipotle peppers diced (from canned chipotle peppers in adobo sauce)
- 1 Tablespoon adobo sauce from can
- 1 16 oz tomato sauce canned
- 1 teaspoon oregano dried
- 1/2 teaspoon chili powder
- 1/2 teaspoon cumin ground
- 1 cup vegetable broth low sodium, or chicken broth
- 1/4 teaspoon salt sea salt
- 1/4 teaspoon pepper fresh
Chicken & Veggies
- 1 1/2 teaspoons olive oil
- 2 cups chicken about 2 breasts, cooked shredded
- 1/2 cup corn thawed, frozen
- 1/2 cup black beans cooked
- 1/2 yellow onion diced, medium
- 3 cloves garlic minced
- 1/4 cup cilantro
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- 1/2 cup enchilada sauce from above
Enchiladas
- 8 inch whole wheat flour tortillas
- 1 1/2 cups Mexican cheese divided, shredded
- green onions for topping, fresh
- cilantro for topping, fresh
- jalapeños for topping (optional)
- Greek yogurt optional, or sour cream
- avocado optional, sliced
Instructions
- In a medium saucepan over medium heat, add oil and sauté garlic until fragrant, about 1-2 minutes. Add chipotle peppers, adobo sauce, tomato sauce, oregano, chili powder, cumin, broth, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. This will help thicken the sauce. Set aside until ready to use.
- Preheat oven to 400°F degrees.
- Heat the olive oil in a medium skillet over medium-high heat. Sauté onions and garlic until soft and translucent, about 4-5 minutes. Add chicken, corn, black beans, cilantro, chili powder, cumin and 1/2 cup enchilada sauce to the skillet. Stir to combine and cook for another 4-5 minutes. Remove from heat.
- Spray a 13 by 9-inch glass baking dish with non-stick spray. Fill each tortillas with 1/4- 1/3 cup of the chicken and black bean mixture, a sprinkle of cheese and roll it up.
- Place rolled tortilla into the baking dish, seam side down. Once all the tortillas are filled, cover with remaining sauce and sprinkle remaining shredded cheese over top.
- Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes or until cheese is melted and enchiladas are warm throughout. Serve enchiladas with your toppings of choice: green onions, fresh cilantro, jalapeños, sliced avocado and Greek yogurt and/or sour cream.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 288 kcal
% Daily Value*
| Serving | 1enchilada without toppings | |
| Calories | 288kcal | 14% |
| Carbohydrates | 34g | 11% |
| Protein | 18g | 36% |
| Fat | 9g | 14% |
| Sodium | 753mg | 31% |
| Fiber | 6g | 24% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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