Healthy Chicken Enchiladas: A Lean Mexican Classic

These low-calorie chicken enchiladas deliver all the authentic Mexican flavors you love while keeping the dish light and nutritious. I’ve carefully crafted this recipe to reduce calories without sacrificing the rich, satisfying taste that makes enchiladas a beloved comfort food. Perfect for anyone looking to enjoy Mexican cuisine while maintaining a healthy lifestyle.

Origins and Health Benefits

Traditional enchiladas have been transformed into a healthier version by using lean chicken breast, whole grain tortillas, and reducing fat content without compromising flavor. This protein-rich, fiber-packed dish proves that healthy eating can be both delicious and satisfying.

Ingredients

For the Filling:

• 2 cups shredded cooked chicken breast (about 2 medium breasts)
• 1 tablespoon organic virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• ½ can black or kidney beans, drained and rinsed
• ½ cup corn, drained and rinsed

For the Sauce:

• 1 (15 oz) can natural tomato sauce (no added salt)
• 1 cup low-sodium chicken stock
• ½ teaspoon EACH:
• Dried thyme
• Smoked paprika
• Black pepper
• Dried oregano
• Chili powder

For Assembly:

• 8 whole grain corn tortillas
• ½ cup low-fat sour cream
• ½ cup low-fat Mexican cheese blend or non-fat mozzarella

Optional Toppings:

• Fresh cilantro
• Diced avocado
• Jalapeños
• Green onions
• Additional low-fat sour cream or Greek yogurt

Detailed Instructions

1. Preparation

1. Preheat oven to 350°F (175°C)
2. Lightly grease a 9×13 inch baking dish with olive oil

2. Sauce and Filling

1. Heat olive oil in a large pot over medium heat
2. Sauté onions for 3-4 minutes until translucent
3. Add minced garlic, cook for 30 seconds until fragrant
4. Pour in tomato sauce and stir
5. Add chicken stock and bring to a simmer
6. Incorporate:

• Shredded chicken
• Corn
• Beans
• All seasonings

1. Simmer 5-7 minutes until thickened, stirring occasionally
2. Strain sauce from solid ingredients, reserve both

3. Tortilla Preparation

Choose one method:

• Microwave: Wrap tortillas in damp paper towels, heat 30-45 seconds
• Oven: Wrap in foil, warm at 350°F for 10 minutes

4. Assembly

1. Working with one tortilla at a time:

• Spread 1 tablespoon low-fat sour cream
• Add 2-3 tablespoons filling mixture
• Sprinkle with cheese
• Roll tightly

1. Place enchiladas seam-side down in prepared baking dish
2. Pour reserved sauce over enchiladas
3. Top with remaining cheese

5. Baking

1. Cover dish with aluminum foil
2. Bake 20-25 minutes until heated through
3. Remove foil for final 5 minutes to melt cheese
4. Let rest 5 minutes before serving

Pro Tips for Success

• Chicken Preparation: Use rotisserie chicken for convenience
• Tortilla Handling: Warm tortillas properly to prevent cracking
• Sauce Consistency: If too thick, thin with additional chicken stock
• Make-Ahead: Assemble up to 24 hours in advance, refrigerate
• Freezing: Freeze unbaked enchiladas for up to 3 months

Nutrition Information (per serving – 2 enchiladas)

• Calories: 280
• Protein: 24g
• Total Fat: 9g
• Saturated Fat: 3g
• Carbohydrates: 32g
• Fiber: 6g
• Sugar: 4g
• Sodium: 450mg

Storage and Reheating

• Refrigeration: Store covered for up to 3 days
• Freezing: Wrap individual portions in foil and freeze up to 3 months
• Reheating:
• Microwave: 2-3 minutes
• Oven: 350°F for 15-20 minutes until heated through

These Healthy Chicken Enchiladas prove that nutritious eating doesn’t mean sacrificing flavor. By using lean proteins, whole grains, and reduced-fat dairy, this dish delivers authentic Mexican taste while supporting your health goals. The combination of protein-rich chicken, fiber-filled beans, and whole grain tortillas creates a satisfying meal that’s perfect for family dinners or meal prep.