Healthy Chicken Enchiladas
These Healthy Chicken Enchiladas are packed with lean protein, fresh vegetables, and wholesome ingredients, making them a nutritious and delicious meal for any occasion. Enjoy the rich flavors without compromising on health.
Equipment
- Baking dish
- Large skillet
- Mixing bowls
- Measuring cups and spoons
- Measuring cups and spoons
Ingredients
- 2 cups cooked chicken breast shredded
- 8 whole wheat tortillas
- 1 cup bell peppers diced
- 1 cup onion diced
- 2 cups spinach chopped
- 1 cup Greek yogurt
- 1 cup shredded low-fat cheese
- 1 can black beans rinsed and drained
- 2 cups homemade enchilada sauce recipe below
- 2 tbsp olive oil
- 2 cloves garlic minced
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
Homemade Enchilada Sauce:
- 2 cups tomato sauce
- 1 cup chicken broth
- 2 tbsp chili powder
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp cumin
- 1 tsp paprika
- Salt to taste
Instructions
- Prepare the Enchilada Sauce:
- In a medium saucepan, combine tomato sauce, chicken broth, chili powder, garlic powder, onion powder, cumin, paprika, and salt.
- Bring to a simmer over medium heat, stirring occasionally. Simmer for 10-15 minutes until slightly thickened. Set aside.
- Cook the Vegetables:
- In a large skillet, heat olive oil over medium heat. Add diced bell peppers, onions, and minced garlic. Sauté until vegetables are tender, about 5-7 minutes.
- Add chopped spinach and cook until wilted. Season with cumin, chili powder, salt, and pepper.
- Assemble the Enchiladas:
- Preheat the oven to 375°F (190°C).
- In a large mixing bowl, combine shredded chicken, black beans, sautéed vegetables, and 1 cup of enchilada sauce. Mix well.
- Fill each whole wheat tortilla with the chicken and vegetable mixture, then roll tightly and place seam-side down in a baking dish.
- Pour the remaining enchilada sauce over the rolled tortillas. Spread Greek yogurt over the top and sprinkle with shredded low-fat cheese.
- Bake the Enchiladas:
- Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
- Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbly.
- Serve:
- Let the enchiladas cool for a few minutes before serving. Garnish with fresh cilantro and lime wedges if desired.
Frequently Asked Questions About Chicken Enchiladas
Warm the tortillas in a dry pan first so they become pliable and slightly sealed, and sauce the bottom of the dish lightly rather than drowning it. Assembling ahead and refrigerating overnight is the main cause of soggy enchiladas.
Assemble them up to 24 hours ahead but hold back most of the sauce, adding it just before baking. They also freeze well unbaked for up to three months. Add about 15 minutes to the bake time from cold.
Greek yogurt replaces most of the sour cream and heavy cheese, and black beans and spinach add fiber the classic version lacks. A serving comes in at 749 calories across four generous portions.
