Healthy Chicken Enchiladas Low-Calorie
Healthy Chicken Enchiladas Low-Calorie
Ingredients
For the Chicken Filling
- 2 cups cooked chicken breast shredded or diced — opt for rotisserie chicken to save time or cook your own chicken breast.
- 1 small onion finely chopped
- ½ cup bell pepper finely chopped (green or red)
- 2 cloves garlic minced
- ½ cup corn kernels fresh or frozen
- ½ cup black beans drained and rinsed
- ½ cup diced tomatoes fresh or canned (preferably low-sodium)
- ¼ cup chopped cilantro fresh
- ½ cup Greek yogurt adds creaminess and extra protein
- ½ teaspoon cumin
- ½ teaspoon chili powder
- ¼ teaspoon smoked paprika for a subtle smokey flavor
- ¼ teaspoon garlic powder
- Salt and pepper to taste
For the Enchilada Sauce
- 1 cup low-sodium enchilada sauce store-bought or homemade
- ½ cup tomato sauce for added depth and richness
- 1 tablespoon lime juice
- ½ teaspoon chili powder
- ¼ teaspoon cumin
- 1 tablespoon chopped fresh cilantro optional for garnish
For the Tortillas and Topping
- 8 small whole wheat tortillas for added fiber, or use corn tortillas for gluten-free option
- 1 cup reduced-fat shredded cheese Mexican blend or sharp cheddar
- ¼ cup fresh chopped green onions for garnish
- Fresh cilantro leaves for garnish
- Lime wedges for serving
Instructions
Prepare the Chicken Filling
- In a large bowl, mix together the shredded chicken, finely chopped onion, bell pepper, garlic, corn, black beans, and diced tomatoes. Add in the Greek yogurt, cumin, chili powder, paprika, garlic powder, and salt and pepper. Stir until the ingredients are well combined. The Greek yogurt gives the filling a creamy, rich texture while keeping it light and healthy.
Prepare the Enchilada Sauce
- In a small saucepan, combine the low-sodium enchilada sauce, tomato sauce, lime juice, chili powder, cumin, and a pinch of salt. Heat over medium heat, stirring occasionally, and bring to a simmer. Let it cook for 5-7 minutes to allow the flavors to meld together. Set aside.
Prepare the Tortillas
- Warm the whole wheat tortillas in a dry skillet or on a griddle over medium heat for about 30 seconds on each side until they are pliable. You can wrap them in a clean kitchen towel to keep them warm while you assemble the enchiladas.
Assemble the Enchiladas
- Spread a thin layer of the prepared enchilada sauce on the bottom of a baking dish (approximately 9×13 inches). Take one tortilla and spoon 1/4 cup of the chicken filling in the center. Roll it up tightly and place it seam-side down in the baking dish. Repeat the process for all the tortillas. Pour the remaining enchilada sauce over the rolled tortillas. Sprinkle the shredded cheese evenly on top of the enchiladas.
Bake the Enchiladas
- Cover the baking dish with aluminum foil and bake at 375°F (190°C) for 20 minutes. After 20 minutes, remove the foil and continue baking for another 5-10 minutes, or until the cheese is melted and bubbly, and the enchiladas are hot throughout.
Garnish and Serve
- Once the enchiladas are done baking, remove them from the oven. Sprinkle with fresh cilantro, green onions, and lime wedges. Serve hot, with a side of extra salsa, guacamole, or a light salad.
Notes
These healthy chicken enchiladas can be assembled ahead of time and stored in the fridge for up to 2 days. When ready to cook, simply bake them as instructed.
Leftover enchiladas can be stored in an airtight container in the fridge for 3-4 days. Reheat them in the oven to retain their texture and flavor.