Best 6 Healthier Chicken Enchiladas I Recipes
Are you looking for a healthier version of the classic chicken enchiladas that doesn't sacrifice taste? You're in luck! This article will provide you with a collection of mouthwatering recipes that use wholesome ingredients, reduced sodium, and lean protein to create a guilt-free indulgence. Whether you're a vegetarian or craving a traditional meat-filled enchilada, you'll find a recipe here that satisfies your cravings and nourishes your body. Get ready to embark on a culinary journey that blends flavor and health, one enchilada at a time!
Let's cook with our recipes!
HEALTHIER CHICKEN ENCHILADAS I
I've always liked this recipe because it is quick and easy. I'm always looking for ways to cut out excess fat so I use reduced-fat cheese and sour cream. I also like to add fiber to make the meal a little healthier for my family so I add black beans and some bell peppers. This also adds color! To make it super healthy I use whole-wheat flour tortillas. And it still tastes just as delicious!
Provided by MakeItHealthy
Categories World Cuisine Recipes Latin American Mexican
Time 1h15m
Yield 8
Number Of Ingredients 18
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- Cook chicken in a nonstick skillet over medium heat, until no longer pink and juices run clear, about 10 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Drain excess fat. Cube chicken and return to skillet. Add onion, sour cream, 1 cup Cheddar cheese, parsley, oregano, and ground black pepper. Heat until cheese melts, about 3 minutes. Stir in salt, tomato sauce, water, chili powder, green bell pepper, red bell pepper, garlic, and black beans.
- Roll even amounts of mixture into tortillas. Arrange in a 9x13-inch baking dish. Cover with taco sauce and 3/4 cup Cheddar cheese.
- Bake uncovered in preheated oven until cheese is melted and sauce is bubbling, about 20 minutes. Cool 10 minutes before serving.
Nutrition Facts : Calories 383.8 calories, Carbohydrate 59.6 g, Cholesterol 53.2 mg, Fat 7.5 g, Fiber 9.1 g, Protein 30 g, SaturatedFat 3.7 g, Sodium 1444.7 mg, Sugar 5.2 g
HEALTHY CHICKEN ENCHILADAS
A healthy Chicken Enchilada recipe that's easy to make for a weeknight dinner or you can prep ahead on the weekend, freeze and heat in the oven when you need them.
Provided by Stephanie
Categories Dinner
Number Of Ingredients 17
Steps:
- Preheat Oven to 180'C / 350'F. Prep a large baking tray by rubbing a little olive oil on the base (you can use parchment paper to make clean up easier).
- Heat up a large pot on the stove top. Add olive oil and diced onions. Cook until softened (around 5 minutes). Add chicken pieces, salt and pepper. Fry until juices have evaporated and chicken starts to brown.
- Add cumin, oregano, smoked paprika, garlic. Fry for around one minutes, stiring to coat chicken evenly with spices.
- Pour in stock, tomato puree, beans and corn. Cover pot and allow to simmer on medium for 10-15 minutes until chicken is tender and sauce has thickened slightly. Remove from heat. Use a colander to drain the sauce from the chicken and set sauce and chicken filling aside. DO NOT THROW SAUCE AWAY.
- Soften your tortillas by wrapping in foil and heating in the oven for a couple minutes. This makes them easier to work with.
- Spread a teaspoon sour cream on each tortilla and spoon chicken and bean filling on top along the center. Roll up your tortilla and place seam side down in your baking tray. Repeat until all 8 tortillas are done.
- Spoon strained enchilada sauce over the rolled tortillas and top with grated cheese.
- Bake in the oven for 25 minutes until golden and serve.
Nutrition Facts : Calories 434 kcal, Carbohydrate 32 g, Protein 23 g, Fat 24 g, SaturatedFat 8 g, Cholesterol 99 mg, Sodium 528 mg, Fiber 5 g, Sugar 5 g, ServingSize 1 serving
HEALTHY CHICKEN ENCHILADAS
Found on the American Institute for Cancer Research's website. A healthy, good-tasting enchilada. By the way, these enchiladas turn out huge, so one will most likely be enough for one person. Also, this does take a while to make, but it's worth it. One problem with these enchiladas is that they're high in sodium, but you can easily leave out some salt or reduce the amount of sauce you put on the chicken.
Provided by Shelby
Categories One Dish Meal
Time 2h30m
Yield 4 big enchiladas, 4 serving(s)
Number Of Ingredients 15
Steps:
- Preheat oven to 400 degrees. Lightly coat a baking sheet with oil spray. Place tomatoes, onion and garlic on sheet. Bake 15 minutes or until onion and garlic are golden. Remove vegetables, cool, and transfer to a blender. Add chili pepper, cumin, salt and pepper, and puree until smooth. Set a aside.
- Prepare enchiladas: Combine paprika, cumin, and chili powder, in small bowl. Mix in oil and just enough water to form a paste. Rube paste on chicke. Set chicken aside for 15-30 minutes. Grill or broil chicken 5 to 7 minutes on each side or until juice runs clear when pricked with a fork. Cool. Cut into thin strips.
- Lay tortillas on a work surface. Cover each with 1/4 of the chicken, 2 tablespoons cheese, and 2 tablespoons green chile. Roll up and place in a 9 by 13 inch baking pan, seam-side down. Cover with sauce. Bake at 350 degrees 17-22 minutes or until sauce bubbles.
- Enjoy :].
Nutrition Facts : Calories 202.6, Fat 5.3, SaturatedFat 1, Cholesterol 75.5, Sodium 682.2, Carbohydrate 12, Fiber 3.5, Sugar 5.2, Protein 27.6
HEALTHIER CHICKEN ENCHILADAS II
Using fresh garlic and low-fat Cheddar cheese, and tossing in some pinto beans and mushrooms make this classic recipe healthier.
Provided by MakeItHealthy
Categories World Cuisine Recipes Latin American Mexican
Time 50m
Yield 6
Number Of Ingredients 13
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large baking dish.
- Melt the butter in a skillet over medium heat. Cook and stir green onion and garlic until fragrant, about 2 minutes. Add mushrooms and cook until lightly browned and tender, about 6 minutes. Stir in green chilies, cream of mushroom soup, and sour cream. Mix well. Reserve 3/4 this sauce in a bowl and set aside. Mix in chicken, pinto beans, and 1/2 cup of shredded Cheddar cheese to the remaining 1/4 of sauce in saucepan; stir together.
- Fill each tortilla with chicken mixture and roll up. Place seam side down in the prepared baking dish.
- Combine reserved 3/4 sauce with milk in a small bowl. Spoon this mixture over the rolled tortillas and top with remaining 1/2 cup shredded Cheddar cheese. Bake in the preheated oven until cheese is bubbly and enchiladas are heated through, 30 to 35 minutes.
Nutrition Facts : Calories 494 calories, Carbohydrate 81.7 g, Cholesterol 57 mg, Fat 14.4 g, Fiber 9.2 g, Protein 29.5 g, SaturatedFat 6.7 g, Sodium 1329.4 mg, Sugar 2 g
QUICK AND HEALTHY CHICKEN ENCHILADAS
This is my grandson's favorite enchiladas - and he doesn't even know that they are healthy! From Quick and Healthy Cooking.
Provided by lazyme
Categories Chicken Breast
Time 40m
Yield 8 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 375ºF.
- Mix first six ingredients and set aside.
- Spray a 9x13-inch baking dish with non-stick cooking spray.
- Pour 1/2 can of enchilada sauce in bottom of pan.
- Follow either method below for layered or rolled.
- Bake for 20 to 30 minutes or until heated thoroughly.
- ROLLED METHOD:.
- Place about 1/3 to 1/2 cup of filling on each tortilla and roll to enclose (cracks in tortillas are not as noticeable after cooking).
- Place seam side down in baking dish.
- Top with remaining sauce.
- LAYERED METHOD:.
- Follow this order; 1/3 of the tortillas, 1/2 of the filling, 1/3 tortillas, 1 can of sauce, remainder of filling, remainder of tortillas, remainder of sauce.
Nutrition Facts : Calories 265.3, Fat 7.9, SaturatedFat 3.6, Cholesterol 43.7, Sodium 805, Carbohydrate 27.9, Fiber 3.8, Sugar 8.3, Protein 20.8
CARNITAS ENCHILADAS
If you are looking for a delicious way to repurpose leftover pork roast, do I have a recipe for you! Shred up your leftover pork and cook it with traditional carnitas seasonings, then wrap in a corn tortilla and bake in this delicious sauce! Top with Monterey Jack cheese, and garnish any way you like. We like it with a little shredded lettuce, salsa, slices of avocado, and some lime.
Provided by Bibi
Categories Enchiladas
Time 1h35m
Yield 10
Number Of Ingredients 13
Steps:
- Heat 2 tablespoons oil in a nonstick skillet over medium heat. Add shredded pork, chopped onion, orange juice concentrate, cumin, chili powder, garlic powder, cayenne pepper, salt, and pepper. Bring to a boil, cover, reduce heat to low, and simmer until onion is tender, about 20 minutes.
- Remove lid, increase heat to medium, and continue to cook until the liquid is mostly evaporated, about 10 minutes. Transfer everything to a plate and allow to cool slightly. Wipe the skillet clean with paper towels.
- Meanwhile, preheat the oven to 425 degrees F (220 degrees C). Grease a 9x13-inch baking dish with cooking spray.
- Combine salsa verde and sour cream in a mixing bowl, stirring well. Spread about 1 cup of salsa verde mixture over the bottom of the prepared baking dish, reserving the rest.
- Add remaining cooking oil to the cleaned skillet and heat over medium-high heat.
- Gently warm each tortilla in the oil, about 2 minutes per side, making the tortillas flexible. Add more oil, if needed.
- Place a tortilla on a work surface and add 3 tablespoons of pork mixture and 1 tablespoon shredded cheese. Roll the tortilla gently around the filling, and place seam side down in the prepared dish. Repeat with the remaining tortillas.
- When all tortillas are rolled up and in the dish, pour the reserved salsa-sour cream mixture over the filled tortillas.
- Bake uncovered in the preheated oven for 20 minutes.
- Remove from the oven; sprinkle on remaining cheese and allow to melt while the enchiladas cool, about 5 minutes.
Nutrition Facts : Calories 312.1 calories, Carbohydrate 8 g, Cholesterol 78.4 mg, Fat 20 g, Fiber 0.4 g, Protein 23.8 g, SaturatedFat 8.9 g, Sodium 336.1 mg
Tips:
- Use lean protein. Ground chicken or turkey are both great options for a healthier enchilada filling. You can also use shredded chicken or beef if you prefer.
- Load up on veggies. Add chopped bell peppers, onions, corn, or black beans to your enchilada filling for extra flavor and nutrition.
- Go easy on the cheese. Cheese is a delicious addition to enchiladas, but it can also be high in fat and calories. Use a reduced-fat cheese or use less cheese overall.
- Bake, don't fry. Baking your enchiladas is a healthier option than frying them. It's also easier and less messy!
- Make your own enchilada sauce. Store-bought enchilada sauce can be high in sodium and sugar. Making your own sauce is easy and you can control the ingredients.
- Serve with healthy sides. Serve your enchiladas with a side of healthy sides, such as grilled vegetables, roasted sweet potatoes, or a salad.
Conclusion:
Chicken enchiladas are a delicious and versatile dish that can be made healthier with a few simple swaps. By using lean protein, loading up on veggies, going easy on the cheese, baking instead of frying, making your own enchilada sauce, and serving with healthy sides, you can enjoy this classic Mexican dish without sacrificing your health goals.
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