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Healthy Chicken Enchilada Recipe

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!
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Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
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.