Healthy Chicken Enchilada Recipe

Let me tell you about a family favorite that never fails to impress – the Healthy Chicken Enchilada Recipe. Growing up, Mexican food was a staple in my home, and every Sunday, my mom would whip up a batch of enchiladas that had us all coming back for seconds. The savory aroma of spices and the bubbling cheese brought everyone to the kitchen, where laughter and stories flowed as freely as the salsa. There’s something incredibly comforting about a warm, cheesy dish wrapped in tortillas, isn’t there? I’ve adapted my mom’s recipe to be a bit healthier without sacrificing the rich flavors we all love. Now, I can serve it guilt-free during family gatherings or for an easy weeknight dinner. Trust me, once you try this Healthy Chicken Enchilada Recipe, it’ll become a regular in your meal rotation, ensuring everyone at your table leaves satisfied and happy!

Ingredients to Make Healthy Chicken Enchilada Recipe

When it comes to the Healthy Chicken Enchilada Recipe, the ingredients are not just a list; they are the building blocks of flavor and nutrition. Each component plays a significant role in creating that delicious balance that enchiladas are known for. From the savory chicken to the zesty enchilada sauce, you’ll find that the combination of ingredients brings out the best in each other, resulting in a hearty meal that’s sure to satisfy.

• 1 Tbsp olive oil – A healthy fat that adds richness and helps cook the aromatics.
• 1 Tbsp garlic, minced – Adds a robust flavor that makes the sauce irresistible.
• 2 cups tomato sauce – The base of the enchilada sauce, providing a sweet and tangy flavor.
• 1 cup low sodium chicken broth – Keeps the sauce rich and adds moisture without too much salt.
• 2 Tbsp adobo sauce (from canned chipotle peppers) – Adds smokiness and depth of flavor to the sauce.
• 1 Tbsp chili powder – A key spice for that traditional enchilada flavor.
• 1/2 tsp cumin – Adds warm, earthy notes that complement the spices.
• 1/4 tsp dried oregano – Enhances the overall flavor profile of the dish.
• 1/4 tsp salt – Brings all the flavors together; adjust to taste.
• 1/4 tsp black pepper – Adds a touch of heat to balance the flavors.
• 2 Tbsp olive oil (for the filling) – Another layer of healthy fat for sautéing.
• 1 small yellow onion, chopped – Adds sweetness and texture to the filling.
• 2 cloves garlic, minced – Enhances the flavor of the filling.
• 2 cups cooked shredded chicken (about 2 breasts) – The main protein source that makes the enchiladas hearty.
• 1/2 cup corn (fresh or frozen) – Adds sweetness and a bit of crunch.
• 1/2 cup black beans – Adds protein and fiber, making the dish more filling.
• 1/2 cup enchilada sauce (you just made) – To mix into the filling for flavor.
• 1/2 tsp chili powder (for the filling) – A bit more spice to keep things flavorful.
• 1/4 tsp cumin (for the filling) – Enhances the flavor of the filling.
• 1/4 tsp salt (for the filling) – Adjusts the seasoning of the filling.
• 1/4 cup chopped cilantro – Adds freshness and brightness.
• 8 (7-inch) whole wheat flour tortillas – The perfect wrap for all the goodness inside.
• 1 cup shredded Mexican cheese – Melts beautifully on top for that cheesy finish.
• Top with fresh cilantro and other favorite toppings – Personalize your enchiladas with your favorite garnishes.

Recipe Steps for Healthy Chicken Enchilada Recipe

Making the Healthy Chicken Enchilada Recipe is a joyful experience that fills your kitchen with delightful aromas. Follow these simple steps to create a dish that will impress everyone at the table.

1. Start by preheating your oven to 375 degrees F. This is crucial for getting that perfect bubbly cheese on top of your enchiladas!
2. To make the enchilada sauce, heat olive oil in a medium saucepan over medium heat. Add the minced garlic and sauté for about 1 minute until it becomes fragrant. You want the garlic just golden, not brown, as that can turn bitter.
3. Next, add in the tomato sauce, low sodium chicken broth, adobo sauce, chili powder, cumin, oregano, salt, and black pepper to the saucepan. Mix everything well and bring it to a boil.
4. Once it’s boiling, reduce the heat to a low simmer. Allow the sauce to cook for about 5 to 10 minutes, stirring occasionally, until it thickens slightly. This will enhance the flavors and create a rich sauce.
5. While the sauce simmers, let’s prepare the filling. In a large skillet, heat another tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic and sauté until softened, about 2 minutes.
6. Now, it’s time to add the star of the filling! Stir in the cooked shredded chicken, corn, black beans, half a cup of the enchilada sauce you just made, chili powder, cumin, salt, and chopped cilantro. Mix it all up and let it cook for an additional 5 minutes until everything is heated through.
7. Now, spread a little enchilada sauce in the bottom of a prepared 13×9-inch casserole dish that you’ve sprayed with nonstick spray. This will prevent the enchiladas from sticking and make for easier cleanup later.
8. Take your whole wheat flour tortillas and fill each one with a heaping 1/3 cup of the chicken mixture. Roll them up tightly and place them seam-side up in the pan. Repeat the process until all your tortillas are filled and arranged snugly in the dish.
9. Pour the remaining enchilada sauce over the top of the rolled tortillas. Make sure to cover them well so they stay moist while baking. Then, sprinkle the shredded Mexican cheese on top.
10. Finally, bake in the oven for 20 to 25 minutes. You’ll know they’re done when the cheese is melted and the sauce is bubbling around the edges. Let it cool for a few minutes before serving.
11. Top with fresh cilantro and any other toppings you love, such as sliced jalapeños, diced tomatoes, or avocado. Serve and enjoy!

Helpful Hints

Cooking should be enjoyable, and having a few hints can make the process smoother. Here are some tips to keep in mind while making the Healthy Chicken Enchilada Recipe.

• Storage: Store any leftovers in an airtight container in the fridge for up to three days. Reheat in the oven or microwave.
• Freezing: These enchiladas freeze well! Just assemble them without baking, cover tightly, and freeze. Bake from frozen, adding about 10 minutes to the cooking time.
• Pairing: Serve with a refreshing salad or some Spanish rice for a complete meal.
• Spice level: Adjust the heat by using more or less chili powder or adding jalapeños for extra kick.
• Garnish: Top with your favorite ingredients like sour cream, diced avocados, or chopped green onions for extra flavor.
• Meal prep: Make a double batch on the weekend and have them ready to go for busy weeknights!

What to Pair With Healthy Chicken Enchilada Recipe

Pairing food is an art, and the Healthy Chicken Enchilada Recipe offers a canvas for creativity. Here are some delightful serving suggestions:

• Spanish Rice: A side of fluffy Spanish rice brings a comforting element to your meal and complements the enchiladas beautifully.
• Mexican Street Corn: Try serving with elote, a Mexican street corn dish, for a sweet and savory contrast.
• Salads: A fresh garden salad or a tangy Mexican bean salad can add a refreshing bite and balance the richness of the enchiladas.
• Guacamole: Whip up some guacamole for a creamy, avocado-rich topping that pairs perfectly with the enchiladas.
• Occasions: These enchiladas are perfect for family dinners, casual gatherings, or even festive occasions like Cinco de Mayo.
• Storage Tips: If you have leftovers, store them in an airtight container in the fridge for up to three days. They also freeze well and can be reheated later.
• Seasonal Pairings: In the summer, fresh fruits like pico de gallo or mango salsa can add a bright touch, while in the winter, a warm soup can make for a cozy meal.

FAQ

Conclusion

The Healthy Chicken Enchilada Recipe is not just a dish; it’s a heartwarming experience that brings together family and friends. With its flavorful filling and delicious sauce, you’ll find yourself coming back for seconds and thirds. I encourage you to try it out for your next family dinner or gathering. It’s a meal that will undoubtedly leave everyone smiling and satisfied.

Healthy Chicken Enchilada Recipe

The ultimate comfort food, the Healthy Chicken Enchilada Recipe is bursting with flavors that will leave you craving more! With layers of shredded chicken, zesty enchilada sauce, and melted cheese, this dish is not just delicious but also guilt-free. Perfect for an easy weeknight dinner!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 45 minutes mins

Total Time 55 minutes mins

Servings: 8 servings

Course: Dinner

Cuisine: Mexican

Calories: 350

Ingredients Equipment Method Notes

Ingredients

  

• 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
• 1 Tbsp olive oil for the 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 (for the filling)
• 1/4 tsp cumin (for the filling)
• 1/4 tsp salt (for the filling)
• 1/4 cup chopped cilantro
• 8 (7-inch) whole wheat flour tortillas
• 1 cup shredded Mexican cheese
• Top with fresh cilantro and other favorite toppings

Equipment

• Baking Sheet
• Large Pot
• Skillet
• Oven
• Saucepan
• Mixing Bowl
• Chef's Knife
• Frying pan
• Wooden Spoon

Method

 

1. Start by preheating your oven to 375 degrees F. This is crucial for getting that perfect bubbly cheese on top of your enchiladas!
2. To make the enchilada sauce, heat olive oil in a medium saucepan over medium heat. Add the minced garlic and sauté for about 1 minute until it becomes fragrant. You want the garlic just golden, not brown, as that can turn bitter.
3. Next, add in the tomato sauce, low sodium chicken broth, adobo sauce, chili powder, cumin, oregano, salt, and black pepper to the saucepan. Mix everything well and bring it to a boil.
4. Once it’s boiling, reduce the heat to a low simmer. Allow the sauce to cook for about 5 to 10 minutes, stirring occasionally, until it thickens slightly. This will enhance the flavors and create a rich sauce.
5. While the sauce simmers, let’s prepare the filling. In a large skillet, heat another tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic and sauté until softened, about 2 minutes.
6. Now, it’s time to add the star of the filling! Stir in the cooked shredded chicken, corn, black beans, half a cup of the enchilada sauce you just made, chili powder, cumin, salt, and chopped cilantro. Mix it all up and let it cook for an additional 5 minutes until everything is heated through.
7. Now, spread a little enchilada sauce in the bottom of a prepared 13×9-inch casserole dish that you’ve sprayed with nonstick spray. This will prevent the enchiladas from sticking and make for easier cleanup later.
8. Take your whole wheat flour tortillas and fill each one with a heaping 1/3 cup of the chicken mixture. Roll them up tightly and place them seam-side up in the pan. Repeat the process until all your tortillas are filled and arranged snugly in the dish.
9. Pour the remaining enchilada sauce over the top of the rolled tortillas. Make sure to cover them well so they stay moist while baking. Then, sprinkle the shredded Mexican cheese on top.
10. Finally, bake in the oven for 20 to 25 minutes. You’ll know they’re done when the cheese is melted and the sauce is bubbling around the edges. Let it cool for a few minutes before serving.
11. Top with fresh cilantro and any other toppings you love, such as sliced jalapeños, diced tomatoes, or avocado. Serve and enjoy!

Notes

Store any leftovers in an airtight container in the fridge for up to three days. Reheat in the oven or microwave.

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Meet Hailey Anderson

My passion is creating food that nourishes your body without sacrificing flavor. I’m our main recipe developer for vibrant salads, smoothies, and feel-good breakfasts. When I’m not blending or chopping, I’m right alongside Brooke and Jenna, helping to cook and test our new dinner and dessert recipes. I’m a firm believer in balance!