why make this recipe
Healthy Chicken Enchiladas are a fantastic meal choice for anyone looking to enjoy a delicious dish without the guilt. They are low in calories, packed with lean protein, and filled with nutritious ingredients like beans and corn. This recipe is perfect for families, meal prep for busy weeks, or serving guests who appreciate tasty healthy options.
how to make Healthy Chicken Enchiladas
Ingredients
- 2 cups cooked chicken breast (shredded)
- 1 tablespoon organic virgin olive oil
- 1 medium onion (chopped)
- 3 garlic cloves (minced)
- 1/2 can black or kidney beans (drained & rinsed)
- 1/2 cup corn (drained & rinsed)
- 1 15oz can natural tomato sauce (no added salt)
- 1 cup chicken stock (low-sodium)
- 1/2 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- 1/2 teaspoon dried oregano
- 1/2 teaspoon chili powder
- 1/2 cup sour cream (low-fat)
- 1/2 cup Mexican cheese blend (low-fat) or non-fat mozzarella
- 8 corn tortillas (whole grain)
Directions
- Preheat the oven to 350°F. Lightly oil a baking dish.
- In a large pot, sauté onions in olive oil until they are translucent. Add garlic and sauté until fragrant.
- Pour in the tomato sauce and chicken stock. Stir in corn, beans, shredded chicken, thyme, chili powder, oregano, paprika, and black pepper. Let it simmer until thickened.
- Strain the sauce to separate the chunky ingredients from the liquid and set the chunky fillings aside.
- Warm the tortillas in the microwave for a couple of minutes or wrap them in foil and heat them in the oven.
- For each tortilla, spread a dollop of sour cream, add filling, sprinkle with cheese, and roll it up. Place each rolled tortilla seam-side down in the baking dish. Repeat with the remaining tortillas.
- Pour some sauce over the rolled tortillas and top with the remaining cheese. Add a bit of sauce to the bottom of the dish and cover it with foil.
- Bake on the middle rack for 20-25 minutes, or until the cheese melts. Garnish with toppings like jalapeños, cilantro, avocado, sour cream, yogurt, or green onions before serving.
how to serve Healthy Chicken Enchiladas
Serve Healthy Chicken Enchiladas hot from the oven. They pair well with a fresh salad or a side of guacamole. You can offer toppings like sliced jalapeños, chopped cilantro, or diced avocado for extra flavor.
how to store Healthy Chicken Enchiladas
You can store leftover Healthy Chicken Enchiladas in an airtight container in the refrigerator for up to 3-4 days. To reheat, place them in the oven at 350°F until warmed through.
tips to make Healthy Chicken Enchiladas
- Use rotisserie chicken for a quick and easy option. Just shred it and mix it into your filling.
- Feel free to customize the fillings by adding other vegetables like bell peppers or zucchini.
- For a spicier kick, add some fresh diced chilies or extra chili powder to the filling.
variation
You can make vegetarian enchiladas by substituting the chicken with additional beans or lentils. You can also use whole-wheat tortillas for a healthier option.
FAQs
1. Can I freeze Healthy Chicken Enchiladas?
Yes, you can freeze them before baking. Just wrap them well and store them in the freezer. When you are ready to eat them, thaw and bake as directed.
2. How can I make this recipe gluten-free?
Use gluten-free tortillas to ensure the dish is free from gluten.
3. Can I use other types of cheese?
Absolutely! Feel free to use any cheese you prefer, such as cheddar, or even leave it out for a dairy-free option.
