Easy Healthy Chicken Enchiladas
The aroma of warm, cheesy Easy Healthy Chicken Enchiladas wafts through the kitchen, wrapping you in a cozy embrace. The vibrant colors of the fresh ingredients come together to create a dish that not only looks delightful but also whispers comfort with every bite. Picture digging into a gooey, melted cheese topping over perfectly rolled tortillas filled with hearty chicken, beans, and just the right hint of spice.
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I still remember the first time I tried enchiladas at a small family gathering. My aunt served them piping hot, and as I took my first bite, it felt like wrapping myself in a warm blanket. The crispy edges gave way to soft tortilla goodness, and I was immediately hooked. Whether you’re gathering around the table for Taco Tuesday or looking to spice up your weeknight dinners, these Easy Healthy Chicken Enchiladas will become your go-to recipe. So let’s roll up our sleeves and get started!
Why You’ll Love This Recipe
- Simple & Quick: Ready in about 40 minutes, perfect for a weeknight meal.
- Irresistible Flavor: A delightful blend of savory chicken, beans, and spices makes every bite satisfying.
- Eye-Catching Appeal: These enchiladas are colorful and fun, making them a hit at any gathering.
- Flexible Serving: Great for lunch, dinner, or even as a crowd-pleasing appetizer.
- Diet-Friendly Options: Easily customizable for gluten-free, low-carb, or dairy-free diets.
Ingredients You’ll Need
- 2 cups cooked chicken breast (shredded): This is the base of your enchiladas. Shredded rotisserie chicken works well or you can easily cook your own.
- 1 tablespoon organic virgin olive oil: Essential for sautéing onions and enhancing flavor. You could use avocado oil if desired.
- 1 medium onion (chopped): Adds sweetness and depth. Use yellow or white for the best results.
- 3 garlic cloves (minced): Fresh garlic brings a fragrant kick that elevates the sauce.
- 1/2 can black or kidney beans (drained & rinsed): Adds protein and fiber. Feel free to substitute with pinto beans if you prefer.
- 1/2 cup corn (drained & rinsed): Fresh or frozen corn can also be used; it adds sweetness and texture.
- 1 15oz can natural tomato sauce (no added salt): Gives a rich base for the enchiladas. Always opt for no-added-salt sauces to control sodium intake.
- 1 cup chicken stock (low-sodium): Keeps the sauce from being too thick while enhancing flavor. If you’re vegetarian, swap it for vegetable broth.
- Spices (thyme, smoked paprika, black pepper, oregano, chili powder): These seasonings work together to create a warm, aromatic profile. Fresh herbs can be substituted if you have them on hand.
- 1/2 cup low-fat sour cream: Adds creaminess without the extra calories. Greek yogurt is a great alternative for a tangy twist.
- 1/2 cup low-fat Mexican cheese blend or non-fat mozzarella: Melts beautifully for that cheesy, gooey top.
- 8 whole grain corn tortillas: These are heartier and healthier than regular tortillas. You can also use gluten-free options if needed.
How to Make Easy Healthy Chicken Enchiladas
Preheat and Prepare: Start by preheating your oven to 350°F. While it warms up, prepare a baking dish by drizzling a few drops of olive oil to prevent sticking. Set it aside for now—you’ll need it shortly!
Sauté Aromatics: In a large pot, heat the olive oil over medium heat. When it’s shimmering, toss in the chopped onion and sauté until they become translucent and start to brown on the edges. The sweet scent will fill your kitchen! Add the minced garlic and cook for an additional minute, until fragrant and inviting.
Combine Ingredients: Next, stir in the tomato sauce and chicken stock. Allow this mixture to bubble gently, then add in the beans, corn, shredded chicken, and spices. Mix thoroughly and let it simmer. This step is crucial because it melds the flavors together, making each bite delicious and hearty.
Strain the Sauce: Once the mixture has thickened slightly, it’s time to strain it. Use a colander to separate the chunky ingredients from the sauce. This aids in achieving a smoother filling, while still retaining that hearty texture we love. Set the chunky mixture aside for filling the tortillas later.
Heat Tortillas: Warm your tortillas in the microwave for about 30 seconds or until they’re flexible enough to roll without cracking. You can also quickly toast them in the oven for a few minutes. This little step is vital to ensure that they don’t tear when you fill and roll them up.
Assemble the Enchiladas: Start by spreading a tablespoon of sour cream on each warm tortilla. Add a generous scoop of your chicken and bean filling, then sprinkle with a bit of cheese. Roll the tortilla tightly and place seam-side down in the prepared baking dish. Repeat for all tortillas—looking good already!
Bake and Finish: Once all the enchiladas are rolled and arranged in the dish, pour the reserved sauce over the top. Don’t forget to use up any leftover cheese you have, sprinkling it generously over the sauce. Cover the dish with foil and slide it into the preheated oven. Bake for 20 to 25 minutes, until the cheese is melted, and everything is warm and bubbly.
Storing & Reheating
Leftover enchiladas can be stored in an airtight container at room temperature for a few hours, but ideally, pop them in the fridge for up to 3 days. If you want to store them for longer, they freeze perfectly! Wrap them tightly and place them in a freezer-safe container for up to 3 months. When you’re ready to enjoy them again, simply thaw in the refrigerator overnight and reheat in the oven at 350°F for about 15-20 minutes until warmed through.
Chef’s Helpful Tips
- Avoid overfilling the tortillas to prevent tearing. A good scoop is about 1/3 cup.
- Make sure your tortillas are warm for easy rolling.
- You can add veggies like diced bell peppers or broccoli to the chicken mix for extra nutrition!
- Taste the filling before rolling—it’s a great chance to adjust spices to your liking.
- For extra flavor, consider drizzling some hot sauce or salsa on top before serving.
Nothing beats the delightful harmony of flavors in Easy Healthy Chicken Enchiladas. They’re not just good; they’re transformative for a regular weeknight dinner! Feel free to experiment with fillings, sauces, or add-ons to make it uniquely yours. Whether it’s a busy Monday night or a casual gathering with friends, these enchiladas are sure to impress. Enjoy every bite, and don’t forget to share with those you love!
Recipe FAQs
Can I use frozen chicken for this recipe?
Absolutely! Using frozen chicken is a great option; just make sure to fully cook it before shredding. A slow cooker can also work wonders for melting tenderness, just cook it on low for several hours.
How can I make this recipe gluten-free?
Choosing gluten-free corn tortillas is the easiest way to make this dish gluten-free. Also ensure that all other ingredients, especially sauces and stocks, are labeled gluten-free.
Can I make enchiladas ahead of time?
Yes! You can prepare the filling and assemble the enchiladas a day in advance. Just store them in the refrigerator before baking, then simply pop them into the oven when you’re ready to enjoy them.
What can I serve with enchiladas?
Pair your enchiladas with a fresh salad, guacamole, or a side of Spanish rice for a complete meal. If you’re feeling extra adventurous, try sour cream topped with cilantro for a fresh finish!
More Dinner Recipes
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- Shrimp and Crab Dip
- Garlic Butter Baked Chicken Breast
- Valentine Easy Spicy Cucumber Salad (Din Tai Fung Copycat)
- Chilli Garlic Butter Roasted Cabbage Wedges
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📖 Recipe Card
Easy Healthy Chicken Enchiladas
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: Mexican
Description
These Easy Healthy Chicken Enchiladas deliver irresistible flavor with tender chicken, vibrant spices, and gooey cheese, making them perfect for any weeknight meal.
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)
- Spices (thyme, smoked paprika, black pepper, oregano, chili powder)
- 1/2 cup low-fat sour cream
- 1/2 cup low-fat Mexican cheese blend or non-fat mozzarella
- 8 whole grain corn tortillas
Instructions
- Preheat oven to 350°F and prepare a baking dish with olive oil.
- Sauté chopped onion in olive oil until translucent, then add minced garlic and cook for another minute.
- Combine tomato sauce and chicken stock, then mix in beans, corn, chicken, and spices and let simmer.
- Strain the mixture to separate the sauce from the chunky ingredients for filling.
- Warm tortillas in a microwave or oven to make them flexible for rolling.
- Spread sour cream on each tortilla, add the filling, sprinkle with cheese, roll up, and place in the baking dish.
- Pour reserved sauce over rolled enchiladas, sprinkle with leftover cheese, cover with foil, and bake for 20-25 minutes.
Notes
Feel free to substitute ingredients based on dietary needs, such as using Greek yogurt instead of sour cream.
If using frozen chicken, ensure it is thoroughly cooked before shredding.
Experiment with additional vegetables in the filling for extra nutrition.
Nutrition
- Serving Size: 1 enchilada
- Calories: 320
- Sugar: 2g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 6g
- Protein: 23g
- Cholesterol: 55mg
