Description
These Healthy Chicken Enchiladas feature a flavorful homemade enchilada sauce and a hearty chicken filling with black beans and corn. Wrapped in whole wheat tortillas and baked with melted cheese, this recipe provides a delicious, nutritious twist on a classic Mexican favorite that’s perfect for a wholesome weeknight dinner.
Ingredients
Scale
For the Enchilada Sauce:
- 1 Tbsp olive oil
- 1 Tbsp garlic, minced
- 2 cups tomato sauce
- 1 cup low sodium chicken broth
- 2 Tbsp adobo sauce (from canned chipotle peppers)
- 1 Tbsp chili powder
- 1/2 tsp cumin
- 1/4 tsp dried oregano
- 1/4 tsp salt
- 1/4 tsp black pepper
For the Chicken Filling:
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 2 cups cooked shredded chicken (about 2 breasts)
- 1/2 cup corn (fresh or frozen)
- 1/2 cup black beans
- 1/2 cup enchilada sauce you just made
- 1/2 tsp chili powder
- 1/4 tsp cumin
- 1/4 cup chopped cilantro
For the Enchiladas:
- 8 (7-inch) whole wheat flour tortillas
- 1 cup shredded Mexican cheese
- Fresh cilantro and other favorite toppings, to garnish
Instructions
- Preheat Oven: Preheat your oven to 375 degrees F to prepare for baking the enchiladas.
- Make Enchilada Sauce: Heat olive oil in a medium saucepan over medium heat and sauté minced garlic for about 1 minute until fragrant. Add tomato sauce, chicken broth, adobo sauce, chili powder, cumin, oregano, salt, and pepper. Stir well, bring the mixture to a boil, then reduce to low and simmer for 5 to 10 minutes until slightly thickened.
- Prepare Chicken Filling: In a large skillet over medium heat, heat olive oil and sauté chopped onions and minced garlic until softened (about 2 minutes). Add shredded chicken, corn, black beans, 1/2 cup of the enchilada sauce, chili powder, cumin, salt, and chopped cilantro. Stir well and cook for an additional 5 minutes to heat through.
- Assemble Enchiladas: Lightly coat a 13×9-inch casserole dish with nonstick spray and spread a thin layer of enchilada sauce on the bottom. Spoon about 1/3 cup of the chicken filling onto each whole wheat tortilla, roll tightly, and place seam-side up in the casserole dish side by side until the dish is full.
- Top and Bake: Pour the remaining enchilada sauce evenly over the rolled tortillas and sprinkle with shredded Mexican cheese. Bake in the preheated oven for 20 to 25 minutes, until the cheese is melted and the sauce is bubbly. Garnish with fresh cilantro and your favorite toppings before serving.
Notes
- Use low sodium chicken broth and reduced-sodium tomato sauce to control salt content.
- Whole wheat tortillas add fiber and nutrients, making the dish healthier than traditional flour tortillas.
- You can substitute cooked rotisserie chicken for convenience.
- Adjust the adobo sauce amount to control the spice level according to your preference.
- Feel free to add other vegetables like bell peppers or zucchini to the filling for extra nutrition.
- If you prefer a dairy-free option, omit the cheese or use a vegan cheese alternative.
Nutrition
- Serving Size: 1 enchilada
- Calories: 320
- Sugar: 4g
- Sodium: 390mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 65mg
