Description
This Healthy Chicken Enchiladas recipe features whole wheat tortillas filled with a flavorful mixture of shredded chicken, corn, black beans, and a homemade enchilada sauce. Topped with melted Mexican cheese and fresh cilantro, it’s a delicious and wholesome twist on a classic Mexican favorite, perfect for a family meal.
Ingredients
Scale
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
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 (from above)
- 1/2 tsp chili powder
- 1/4 tsp cumin
- 1/4 cup chopped cilantro
Enchiladas
- 8 (7-inch) whole wheat flour tortillas
- 1 cup shredded Mexican cheese
- Fresh cilantro and other favorite toppings, for 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. 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 and bring to a boil. Reduce heat to low and simmer for 5 to 10 minutes until the sauce slightly thickens.
- Prepare Filling: In a large skillet over medium heat, sauté chopped onions and minced garlic in a bit of olive oil until softened, about 2 minutes. Add cooked shredded chicken, corn, black beans, 1/2 cup of the enchilada sauce, chili powder, cumin, salt, and chopped cilantro. Stir well and cook for 5 more minutes until heated through.
- Assemble Enchiladas: Lightly spray a 13×9-inch casserole dish with nonstick spray and spread a little 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 dish, lining them side by side until all are filled.
- Add Sauce and Cheese: Pour the remaining enchilada sauce over the rolled tortillas evenly. Sprinkle the shredded Mexican cheese on top.
- Bake: Bake in the preheated oven for 20 to 25 minutes until the cheese is melted and bubbly and the sauce is simmering.
- Serve: Remove from oven and garnish with fresh cilantro and any other desired toppings. Serve hot and enjoy your healthy chicken enchiladas!
Notes
- Use low sodium chicken broth to keep the salt content in check.
- Fresh corn can be substituted with frozen; just thaw before using.
- Black beans can be canned or cooked from dry; rinse if canned.
- Adjust chili powder and adobo sauce to your preferred spice level.
- For a dairy-free version, omit cheese or use a plant-based cheese alternative.
- Leftovers can be refrigerated for up to 3 days and reheated in the oven.
Nutrition
- Serving Size: 1 enchilada
- Calories: 320
- Sugar: 4g
- Sodium: 420mg
- Fat: 10g
- Saturated Fat: 4g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 28g
- Cholesterol: 70mg
