Healthy Chicken Enchiladas

Healthy Chicken Enchiladas

These healthy chicken enchiladas are a must-try for anyone craving a flavorful, wholesome meal!
Packed with lean chicken, black beans, corn, and a smoky homemade enchilada sauce, these enchiladas are both satisfying and nourishing.

You won’t miss the extra calories but you’ll definitely taste the difference in every bite.
Perfect for a weeknight dinner, they come together in just about an hour, and you can customize them with your favorite toppings.

Healthy, delicious, and sure to become a go-to in your kitchen!

For Enchilada Sauce:

• Olive Oil – Used to sauté garlic and create the base for the sauce.
• Garlic – Provides flavor and aroma in the sauce.
• Chipotle Peppers – Adds smoky heat to the sauce.
• Adobo Sauce – The sauce from canned chipotle peppers enhances flavor.
• Tomato Sauce – Forms the base of the enchilada sauce.
• Oregano – Adds earthy flavor to the sauce.
• Chili Powder – For a mild heat and deep flavor.
• Cumin – Gives the sauce a warm, earthy flavor.
• Low-Sodium Broth – Helps thin the sauce while adding more depth.
• Sea Salt & Fresh Pepper – To taste, for seasoning.

For Chicken & Veggies:

• Olive Oil – Used to sauté the onions and garlic.
• Shredded Chicken – Lean protein to fill the enchiladas.
• Frozen Corn – Sweet pops of flavor and texture.
• Black Beans – Adds fiber and heartiness to the filling.
• Yellow Onion – Provides a savory base flavor.
• Garlic – Adds flavor and depth to the filling.
• Cilantro – Freshness to brighten up the dish.
• Chili Powder & Cumin – Adds warmth and flavor to the filling.
• Enchilada Sauce – Adds moisture and flavor to the filling.

For Enchiladas:

• Whole Wheat Flour Tortillas – A healthier option to wrap the filling.
• Shredded Mexican Cheese – For melting and flavor.
• Green Onions & Fresh Cilantro – For fresh topping and garnish.
• Jalapeños – Optional, for added heat.
• Greek Yogurt or Sour Cream – Optional, for a creamy topping.
• Sliced Avocado – Optional, for added creaminess and freshness.

Healthy Chicken Enchiladas

Craving a delicious, healthier twist on classic enchiladas? These Healthy Chicken Enchiladas are packed with flavor from a homemade smoky chipotle enchilada sauce and filled with lean chicken, black beans, and veggies.

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Course: Dinner, Lunch

Cuisine: Mexican

Keyword: Healthy Chicken Enchiladas

Prep Time: 10 minutes minutes

Cook Time: 50 minutes minutes

Total Time: 1 hour hour

Servings: 8

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Ingredients

For the Enchilada Sauce:

• 1 teaspoon olive oil
• 4 garlic cloves, minced
• 2 chipotle peppers, diced (from canned chipotle peppers in adobo sauce)
• 1 tablespoon adobo sauce (from the 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 freshly ground black pepper

For the Chicken & Veggies:

• 1 1/2 teaspoons olive oil
• 2 cups cooked shredded chicken (about 2 chicken 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 fresh cilantro, chopped
• 1/2 teaspoon chili powder
• 1/4 teaspoon cumin
• 1/2 cup enchilada sauce (from above)

For the Enchiladas:

• 8 whole wheat flour tortillas (7-inch)
• 1 1/2 cups shredded Mexican cheese (divided)
• Green onions and fresh cilantro (for topping)
• Jalapeños (optional, for topping)
• Plain Greek yogurt or sour cream (optional)
• Sliced avocado (optional)

 

 

Instructions

1. Make the Enchilada Sauce:
   • In a medium saucepan, heat olive oil over medium heat.
   • Add minced garlic and sauté for 1-2 minutes until fragrant.
   • Stir in diced chipotle peppers, adobo sauce, tomato sauce, oregano, chili powder, cumin, broth, salt, and pepper.
   • Bring to a boil, then reduce heat to low and simmer for 5-10 minutes to thicken the sauce.
   • Set aside until ready to use.
2. Prepare the Chicken and Veggies:
   • Preheat the oven to 400°F.
   • Heat olive oil in a medium skillet over medium-high heat.
   • Sauté diced onion and minced garlic for 4-5 minutes, until soft and translucent.
   • Add shredded chicken, thawed corn, black beans, cilantro, chili powder, cumin, and 1/2 cup of the enchilada sauce.
   • Stir to combine and cook for an additional 4-5 minutes. Remove from heat.
3. Assemble the Enchiladas:
   • Spray a 13x9-inch baking dish with non-stick spray.
   • Fill each tortilla with 1/4 to 1/3 cup of the chicken mixture and a sprinkle of cheese. Roll up the tortillas tightly.
   • Place the rolled tortillas seam-side down in the prepared baking dish.
   • Once all tortillas are filled, pour the remaining enchilada sauce over the top.
   • Sprinkle the remaining shredded cheese over the top.
4. Bake the Enchiladas:
   • Cover the baking dish with aluminum foil.
   • Bake for 20-25 minutes, until the cheese is melted and the enchiladas are heated through.
5. Serve:
   • Serve the enchiladas with your choice of toppings: green onions, fresh cilantro, jalapeños, Greek yogurt, sour cream, and sliced avocado.

Nutrition

Calories: 288kcal | Carbohydrates: 34g | Protein: 18g | Fat: 9g | Sodium: 753mg | Fiber: 6g | Sugar: 3g | 

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1. Can I use store-bought enchilada sauce instead of making my own?

Yes, you can! If you’re short on time, store-bought enchilada sauce will work just fine. Just look for options with lower sodium and minimal added sugars for a healthier choice!

2. How can I make the chicken prep easier?

To save time, use pre-cooked chicken like rotisserie chicken or leftover chicken breasts. Shredding it using a stand mixer or hand mixer also makes the process super quick!

3. Can I assemble the enchiladas ahead of time?

Absolutely! You can assemble the enchiladas a day ahead and refrigerate them. That way, all you have to do is pop them in the oven when you’re ready to bake.

4. What if I don’t have whole wheat tortillas?

No problem! You can use corn tortillas or gluten-free ones if you prefer. Just warm them up a little before rolling to prevent them from cracking.

5. Can I add more veggies to the enchiladas?

Yes, go for it! Bell peppers, zucchini, or even spinach are great additions. Just sauté them with the onions and garlic for added flavor and nutrition.