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Healthy Chicken Enchiladas Recipe

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4.1 from 80 reviews

These Healthy Chicken Enchiladas combine tender shredded chicken with black beans, corn, and a smoky chipotle enchilada sauce, wrapped in whole wheat tortillas and baked to perfection. This recipe offers a flavorful, nutritious twist on traditional enchiladas, perfect for a satisfying family meal with fresh toppings like avocado and Greek yogurt.

Ingredients

Enchilada Sauce

  • 1 teaspoon olive oil
  • 4 garlic cloves, minced
  • 2 chipotle peppers, diced (from canned chipotle peppers in adobo sauce)
  • 1 Tablespoon adobo sauce from can
  • 1 16 oz can tomato sauce
  • 1 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1 cup low sodium vegetable or chicken broth
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon fresh pepper

Chicken & Veggies

  • 1 1/2 teaspoons olive oil
  • 2 cups cooked shredded chicken (about 2 breasts)
  • 1/2 cup frozen corn, thawed
  • 1/2 cup cooked black beans
  • 1/2 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup cilantro, chopped
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon cumin
  • 1/2 cup enchilada sauce (from above)

Enchiladas Assembly & Toppings

  • 8 7-inch whole wheat flour tortillas
  • 1 1/2 cups shredded Mexican cheese blend, divided
  • Green onions and fresh cilantro for topping
  • Jalapeños for topping (optional)
  • Plain Greek yogurt or sour cream (optional)
  • Sliced avocado (optional)

Instructions

  1. Make the Enchilada Sauce: In a medium saucepan over medium heat, heat 1 teaspoon olive oil and sauté 4 minced garlic cloves until fragrant, about 1-2 minutes. Add 2 diced chipotle peppers, 1 tablespoon adobo sauce, 1 (16 oz) can tomato sauce, 1 teaspoon dried oregano, 1/2 teaspoon chili powder, 1/2 teaspoon ground cumin, 1 cup low sodium vegetable or chicken broth, 1/4 teaspoon sea salt, and 1/4 teaspoon fresh pepper. Bring the mixture to a boil, then reduce heat to low and simmer for 5-10 minutes until thickened. Set aside.
  2. Prepare Chicken & Veggies: Heat 1 1/2 teaspoons olive oil in a medium skillet over medium-high heat. Sauté 1/2 diced yellow onion and 3 minced garlic cloves until soft and translucent, about 4-5 minutes. Add 2 cups cooked shredded chicken, 1/2 cup thawed frozen corn, 1/2 cup cooked black beans, 1/4 cup chopped cilantro, 1/2 teaspoon chili powder, 1/4 teaspoon cumin, and 1/2 cup of the prepared enchilada sauce. Stir to combine and cook for an additional 4-5 minutes. Remove from heat.
  3. Preheat Oven and Prepare Baking Dish: Preheat oven to 400°F (200°C). Lightly spray a 13 x 9-inch glass baking dish with non-stick spray.
  4. Assemble Enchiladas: Fill each whole wheat tortilla with about 1/4 to 1/3 cup of the chicken and bean filling and sprinkle with a small handful of shredded cheese. Roll each tortilla tightly and place seam side down in the prepared baking dish.
  5. Add Sauce and Cheese: Once all rolled tortillas are arranged in the dish, pour the remaining enchilada sauce over them evenly. Sprinkle the remaining 1 cup shredded Mexican cheese over the top.
  6. Bake Enchiladas: Cover the baking dish with aluminum foil and bake on the middle rack of the oven for 20-25 minutes, or until the cheese is melted and enchiladas are warmed through.
  7. Serve: Remove from oven and serve garnished with chopped green onions, fresh cilantro, jalapeños if desired, sliced avocado, and a dollop of plain Greek yogurt or sour cream.

Notes

  • Use low sodium broth and vegetable options to reduce salt intake.
  • For spicier enchiladas, add more chipotle peppers or jalapeños.
  • Whole wheat tortillas add extra fiber but can be replaced with corn tortillas if preferred.
  • Leftover enchiladas keep well refrigerated for up to 3 days and reheat in the oven or microwave.
  • For a vegetarian version, omit chicken and add extra beans or roasted veggies.

Find it online: https://flavorspath.com/healthy-chicken-enchiladas-recipe/