Wholesome Chicken Enchiladas

This hearty chicken enchilada recipe transforms a typically indulgent dish into a nutritious weeknight meal without sacrificing flavor. The homemade enchilada sauce combined with lean protein and wholesome ingredients creates a balanced dinner that will satisfy your Mexican food cravings.

I started making these enchiladas when I was looking for healthier versions of restaurant favorites. My family now requests these over takeout because they taste just as good without the post-meal heaviness that often comes with restaurant versions.

Ingredients

• 2 cups shredded cooked chicken breast: provides lean protein without excess fat
• 1 tablespoon extra virgin olive oil: adds heart healthy fats for sautéing
• 1 medium onion chopped: creates a flavor foundation for the sauce
• 3 garlic cloves minced: brings aromatic depth to the dish
• ½ can black beans or kidney beans drained and rinsed: boosts fiber and plant protein
• ½ cup corn drained and rinsed: adds natural sweetness and texture
• 1 can no salt added tomato sauce: forms the base of your enchilada sauce without extra sodium
• 1 cup low sodium chicken broth: thins the sauce while adding flavor
• Herbs and spices: thyme, paprika, black pepper, oregano and chili powder create authentic Mexican flavors without added sodium
• ½ cup light sour cream: adds creaminess with fewer calories than the full fat version
• ½ cup reduced fat cheese: gives that melty satisfaction with less fat
• 8 whole wheat corn tortillas: offer more fiber than traditional white flour tortillas

Step-by-Step Instructions

Prepare Your Oven:

Preheat your oven to 350°F and lightly grease a 9x13 inch baking dish with olive oil or cooking spray. This prevents sticking and makes cleanup easier.

Create The Sauce Base:

Heat olive oil in a large pot over medium heat until it shimmers. Add chopped onion and cook for about 5 minutes until translucent and slightly golden. Add minced garlic and cook for just 30 seconds until fragrant but not browned as garlic can turn bitter when overcooked.

Develop The Sauce:

Pour in tomato sauce and chicken broth, stirring to combine thoroughly. This creates the liquid base for your enchilada sauce. Let it come to a gentle simmer, allowing the flavors to begin melding together.

Build The Filling:

Add corn, beans, and shredded chicken to the sauce along with all seasonings – thyme, smoked paprika, black pepper, oregano, and chili powder. Stir to coat everything evenly and simmer on low heat for about 10 minutes until the sauce thickens slightly and flavors develop.

Separate Components:

Use a strainer to carefully separate the sauce from the solid filling mixture. This technique prevents soggy enchiladas by controlling how much sauce goes inside versus on top. Set both components aside in separate bowls.

Prepare The Tortillas:

Warm the tortillas slightly in the microwave for 15 to 20 seconds or in a dry skillet for a few seconds per side. This makes them pliable and prevents tearing when rolling. Work with one tortilla at a time to maintain warmth and flexibility.

Assemble The Enchiladas:

Spread a thin layer of sour cream on each tortilla, covering most of the surface. Add approximately 2 tablespoons of filling in a line down the center, then sprinkle with a pinch of cheese. Roll the tortilla tightly around the filling.

Arrange In Baking Dish:

Place each rolled enchilada seam side down in the prepared baking dish, arranging them in a single layer. This prevents them from unrolling during baking.

Add Final Touches:

Pour the reserved enchilada sauce evenly over the rolled tortillas, making sure to cover all exposed surfaces to prevent drying. Sprinkle the remaining cheese over the top for that classic melty finish.

Bake To Perfection:

Cover the dish with foil to prevent the top from drying out and bake for 20 to 25 minutes. The enchiladas are done when heated through completely and the cheese is fully melted.

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The smoked paprika is my secret ingredient in this recipe. It adds a subtle smokiness that mimics the traditional flavor of authentic enchiladas without using hard-to-find chilies. My daughter, who normally picks around beans in other dishes, happily devours these enchiladas every time I make them.

Make Ahead Options

These enchiladas work beautifully as a meal prep option. You can assemble everything up to 24 hours in advance and refrigerate covered with plastic wrap. When ready to cook, simply remove from the refrigerator while the oven preheats, adding an extra 5 to 10 minutes to the baking time since they'll be starting cold. The flavors actually develop nicely when allowed to meld overnight.

Smart Substitutions

This recipe welcomes adaptations based on what you have available. Ground turkey or leftover roast beef can replace the chicken. For a vegetarian version, simply double the beans and add diced bell peppers or zucchini. If whole wheat corn tortillas aren't available, try regular corn tortillas or whole wheat flour tortillas instead. Greek yogurt makes an excellent substitute for sour cream with even more protein and less fat.

Serving Suggestions

These enchiladas pair wonderfully with a simple side salad of mixed greens dressed with lime juice and olive oil. For a more substantial meal, add a side of cilantro lime cauliflower rice which keeps the meal light while adding volume. Set up a toppings bar with sliced jalapeños, chopped cilantro, diced avocado, extra sour cream, and sliced green onions so everyone can customize their plate.

The Secret To Leftovers

These enchiladas actually taste even better the next day as the flavors continue to develop. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat individual portions in the microwave covered with a damp paper towel to prevent drying. For the best texture, reheat larger portions covered in the oven at 325°F until warmed through, about 15 to 20 minutes.

Recipe FAQs

→ Can I make these enchiladas ahead of time?

Yes, these enchiladas are perfect for meal prep! Assemble them completely, cover tightly with foil, and refrigerate for up to 2 days before baking. You may need to add 5-10 minutes to the baking time if cooking from cold. Alternatively, you can freeze the assembled enchiladas for up to 3 months - just thaw overnight in the refrigerator before baking.

→ What protein can I substitute for chicken?

This versatile dish works well with several protein alternatives. Try using shredded turkey, lean ground beef or turkey (browned before adding to the filling), or make it vegetarian by doubling the beans and adding sautéed bell peppers and zucchini. Crumbled tofu or tempeh seasoned with taco seasoning also makes an excellent plant-based substitute.

→ How spicy are these enchiladas?

As written, these enchiladas are mildly spiced to accommodate most palates. The heat comes primarily from the chili powder and optional jalapeño topping. For a spicier version, add a diced jalapeño when cooking the onions, increase the chili powder, or add 1/2 teaspoon of cayenne pepper to the sauce. For a milder version, reduce or omit the chili powder.

→ Can I use store-bought enchilada sauce instead of making my own?

Yes, to save time you can substitute about 2 cups of store-bought enchilada sauce. Look for low-sodium versions to keep the dish healthier. The homemade version allows more control over sodium and additives, but a quality pre-made sauce works well in a pinch. Just skip steps 2-4 in the recipe and proceed with assembling the enchiladas.

→ What sides pair well with these enchiladas?

These enchiladas pair perfectly with cauliflower rice or brown rice for a heartier meal. A simple side salad with lime vinaigrette adds freshness, while roasted vegetables like zucchini or bell peppers complement the flavors nicely. For a complete fiesta, serve with a small portion of guacamole, pico de gallo, or a tangy cabbage slaw.

→ How do I prevent my tortillas from breaking when rolling?

The key is to warm your tortillas before rolling. You can wrap the stack in damp paper towels and microwave for 30 seconds, steam them briefly, or heat each one for a few seconds in a dry skillet. Work with one tortilla at a time, keeping the others covered. Don't overfill, and be sure to place them seam-side down in the baking dish to prevent unrolling.