Ready in 30 minutes, your family and friends will love this healthy take on a dinner classic: chicken enchiladas with homemade sauce.
Quick post today as I’m currently fasting for a research study, so thinking and writing about food is pure torture.
After almost 9 months since I switched from outpatient counseling to nutrition research, I’m finally sitting on the other side as a study participant.
Granted, it’s a one-day study where all I have to do is fast for 12 hours then have a few tests done in the morning, but knowing that I can’t eat is making me want to snack like crazy – and I don’t even want to think about not being able to dig into my overnight oats first thing in the morning. . . wish me luck!
These healthy chicken enchiladas are my mom’s recipe
A couple weekends ago, my mom used my homemade enchilada sauce from these stacked enchiladas to make the most delicious classic chicken enchiladas.
Instead of sour cream, my mom tossed shredded rotisserie chicken in plain Greek yogurt along with 1/3 cup of shredded cheese. The result was a super creamy filling that’s lower in fat and calories than traditional enchiladas.
Use light and dark meat chicken
For best flavor, I highly recommend using both the light and dark meat of the rotisserie chicken.
But if you can’t find a rotisserie chicken, feel free to buy chicken breasts and poach them in seasoned water before shredding instead. You’ll want about 4 cups of shredded chicken.
Homemade enchilada sauce is crazy easy
For so long I avoided making my own enchilada sauce as I assumed it must require a bunch of ingredients and be time-consuming to make.
Boy was I wrong!
All you need to make your own sauce is a handful of ingredients, most of which you probably already have on hand:
Canola or avocado oil
White whole wheat flour (or all-purpose)
Salt, to taste
Once you have all your ingredients, all you have to do is combine everything in a saucepan and cook for about 10 minutes. See? Super simple!
Want more healthy enchilada recipes?
If these chicken enchiladas aren’t exactly what you were looking for, try one of these healthy recipes instead:
2Tbspwhite whole wheat flourcan use white all-purpose
For the enchiladas:
6whole wheat flour tortillas
1cupshredded Mexican cheese blend
1batch of chicken fillingabove
1batch of enchilada sauceabove
Optional toppings: avocadosour cream, jalapeños
To make the filling, shred light and dark meat from rotisserie chicken. Place shredded chicken in a mixing bowl with Greek yogurt and 1/3 cup cheese; toss to combine and then set aside (this step can be done ahead of time).
Next, make the enchilada sauce by placing oil in small pot over medium heat. Once oil is hot, add flour, chili powder and cumin. Cook until fragrant, about 30 seconds. Add tomato paste and chicken broth. Let simmer for 10 minutes, or until slightly thickened. Taste and add salt or additional seasonings per personal preference. Set aside (this can also be done ahead of time).
To make enchiladas, preheat oven to 350F. In a 9×13-inch pan, spoon enough enchilada sauce to cover the bottom of pan. Divide chicken filling mixture evenly between 6 tortillas and fold tortilla over filling. Place assembled enchiladas seem-side down in pan, then pour remaining enchilada sauce over the enchiladas. Finally, sprinkle cheese evenly on top, then place pan in oven. Bake 20 minutes or until sauce is bubbling and cheese is melted and starting to brown.
Remove from oven and allow to cool slightly. Serve with toppings of choice and enjoy!
Nutrition for 1/6 of recipe: 385 calories, 6 g saturated fat, 27 g carbohydrate, 4 g fiber, 4 g sugar, 36 g protein
I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!
Welcome to The Healthy Toast!
Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!
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