Description
These Healthy Chicken Enchiladas are a wholesome, flavorful twist on a classic Mexican dish. Made with whole wheat tortillas, shredded chicken, black beans, and a homemade chipotle enchilada sauce, this recipe is packed with protein and fiber while keeping sodium and fat content moderate. Ideal for a nourishing family dinner, the enchiladas are baked to perfection and topped with fresh cilantro, green onions, and optional creamy Greek yogurt or avocado slices.
Ingredients
Units
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Enchilada Sauce
- 1 teaspoon olive oil
- 4 garlic cloves minced
- 2 chipotle peppers diced (from canned chipotle peppers in adobo sauce)
- 1 Tablespoon of adobo sauce from can
- 1 16 oz can tomato sauce
- 1 teaspoon dried oregano
- 1/2 teaspoon chili powder
- 1/2 teaspoon ground cumin
- 1 cup low sodium vegetable or chicken broth
- 1/4 teaspoon sea salt
- 1/4 teaspoon fresh pepper
Chicken & Veggies
- 1 1/2 teaspoons olive oil
- 2 cups cooked shredded chicken (about 2 breasts)
- 1/2 cup frozen corn thawed
- 1/2 cup cooked black beans
- 1/2 medium yellow onion diced
- 3 cloves garlic minced
- 1/4 cup cilantro chopped
- 1/2 teaspoon chili powder
- 1/4 teaspoon cumin
- 1/2 cup enchilada sauce from above
Enchiladas
- 8 7-inch whole wheat flour tortillas
- 1 1/2 cups shredded Mexican cheese (divided)
- Green onions for topping
- Fresh cilantro for topping
- Jalapeños for topping (optional)
- Plain Greek yogurt or sour cream (optional)
- Sliced avocado (optional)
Instructions
- Prepare Enchilada Sauce: In a medium saucepan over medium heat, add olive oil and sauté minced garlic until fragrant, about 1-2 minutes. Add diced chipotle peppers, adobo sauce, tomato sauce, oregano, chili powder, cumin, broth, sea salt, and fresh pepper. Bring the mixture to a boil, then reduce heat to low and simmer for 5-10 minutes to thicken the sauce. Set aside until ready to use.
- Preheat Oven: Preheat your oven to 400°F (204°C) to get ready for baking the enchiladas later.
- Cook Chicken & Veggies: Heat olive oil in a medium skillet over medium-high heat. Sauté diced onion and minced garlic until soft and translucent, about 4-5 minutes. Add shredded chicken, thawed corn, cooked black beans, chopped cilantro, chili powder, cumin, and 1/2 cup of the prepared enchilada sauce. Stir well and cook for another 4-5 minutes until heated through. Remove from heat.
- Assemble Enchiladas: Lightly spray a 13×9-inch glass baking dish with non-stick spray. Place a tortilla on a flat surface and spoon 1/4 to 1/3 cup of the chicken and black bean mixture onto each tortilla, then sprinkle with some shredded cheese. Roll up each tortilla tightly and place seam side down into the baking dish.
- Add Sauce and Cheese: Once all tortillas are filled and placed in the dish, pour the remaining enchilada sauce evenly over the top and sprinkle the remaining shredded cheese to cover.
- Bake: Cover the dish with aluminum foil and bake on the middle oven rack for 20-25 minutes, or until the cheese is melted and the enchiladas are warmed through.
- Serve and Garnish: Remove from oven and serve immediately with toppings like green onions, fresh cilantro, jalapeños, sliced avocado, and a dollop of plain Greek yogurt or sour cream as desired.
Notes
- For extra heat, add more diced chipotle peppers or use spicy jalapeños as a topping.
- Use low-sodium broth and cheese options to reduce sodium content further.
- Whole wheat tortillas add fiber and nutrients compared to regular flour tortillas.
- Shredded chicken can be substituted with cooked turkey or a plant-based protein for variation.
- Leftover enchiladas can be stored covered in the refrigerator for up to 3 days or frozen for up to a month.
Nutrition
- Serving Size: 1 enchilada
- Calories: 320 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 12 g
- Saturated Fat: 5 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 5 g
- Protein: 28 g
- Cholesterol: 75 mg
