Are you craving something savory and delicious for dinner tonight? Look no further than these amazing healthy chicken enchiladas recipes! Not only are they packed with protein and flavor, but they are also made with wholesome ingredients that will leave you feeling satisfied and energized. From classic recipes to innovative twists, there is a healthy chicken enchilada recipe for everyone. Whether you are trying to eat healthier or just looking for a tasty meal idea, these recipes are sure to please. So grab some tortillas, cheese, and chicken, and let’s get cooking!
Benefits of Healthy Chicken Enchiladas Recipes
Healthy chicken enchiladas recipes are a great way to incorporate a balanced meal into your weekly diet plan. They are not only delicious but also packed with various nutrients that can help you maintain a healthy lifestyle.
High Protein Content
Chicken is a great source of protein, which is essential for building and repairing muscles and tissues in the body. Enchiladas made with chicken provide a significant amount of protein per serving that can help you meet your daily protein requirements. The protein in chicken also helps you feel full for a longer time, which can prevent overeating and aid in weight loss.
High Fiber Content
Healthy chicken enchiladas recipes often contain ingredients that are high in fiber, such as beans, vegetables, and whole wheat tortillas. Fiber is essential for maintaining healthy digestion and preventing constipation. It also helps regulate blood sugar levels and cholesterol levels, reducing the risk of heart disease and Type 2 diabetes.
Low in Fat and Calories
- Healthy chicken enchiladas recipes are often baked instead of fried, reducing the amount of fat and calories in the dish.
- Using skinless chicken breasts significantly reduces the amount of fat in the recipe.
- Using low-fat cheese and sour cream or skipping them altogether can help further reduce the amount of fat and calories.
Loaded with Nutrients
Healthy chicken enchiladas recipes often contain various other ingredients that are packed with nutrients. For example:
| Ingredient | Nutrient |
|---|---|
| Tomatoes | vitamin C, beta-carotene, lycopene, potassium |
| Peppers | vitamin C, vitamin A, folate |
| Onions | vitamin C, fiber, flavonoids, sulfur compounds |
| Black beans | protein, fiber, iron, folate |
| Avocado | healthy fats, fiber, potassium, vitamin C, vitamin K |
By incorporating healthy chicken enchiladas recipes into your diet, you can enjoy a flavorful and satisfying meal while reaping numerous health benefits.
Ingredients for Making Healthy Chicken Enchiladas
Enchiladas are a popular Mexican dish that can be enjoyed with different fillings and sauces. If you’re looking for a healthy twist, you can make chicken enchiladas using the following ingredients:
- 1 pound boneless, skinless chicken breast, cooked and shredded
- 8-10 whole wheat tortillas
- 1 can (14 oz) low-sodium enchilada sauce
- 1/2 cup low-fat sour cream
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- Non-stick cooking spray
Once you have gathered all of these ingredients, you can start preparing the chicken enchiladas.
Preparation
To make healthy chicken enchiladas, follow these steps:
- Preheat the oven to 350°F.
- Spray a 9×13 inch baking dish with non-stick cooking spray.
- In a large bowl, mix together the shredded chicken, sour cream, chili powder, cumin, garlic powder, onion powder, and salt.
- Take each tortilla and spoon about 1/4 cup of the chicken mixture onto it. Roll it up and place it seam-side down in the prepared baking dish.
- Repeat until all the tortillas have been filled and rolled.
- Pour the enchilada sauce over the top of the tortillas, making sure to cover them evenly.
- Cover the dish with aluminum foil and bake for 20 minutes.
- Remove the foil and bake for an additional 5-10 minutes, or until the sauce is bubbly and the cheese is melted.
- Let the chicken enchiladas cool for a few minutes before serving.
These simple steps will ensure that you have a delicious, healthy meal that is low in calories and high in protein. You can also customize the recipe according to your preferences, adding more spices for an extra kick or substituting the tortillas with lettuce wraps for a low-carb option.
Step-by-Step Recipe for Healthy Chicken Enchiladas
Enchiladas are a classic Mexican dish that can be easily adapted to make a healthy and delicious meal. Follow these easy steps to make your own healthy chicken enchiladas at home.
Ingredients:
- 16 oz boneless, skinless chicken breasts
- 8 whole wheat tortillas
- 1 can of enchilada sauce (look for a brand with no added sugar)
- 1 cup of shredded reduced-fat cheddar cheese
- 1 red bell pepper, sliced
- 1/2 red onion, sliced
- 1 tbsp olive oil
- Spices: 1 tsp chili powder, 1/2 tsp paprika, 1/2 tsp garlic powder, 1/4 tsp cumin, salt and black pepper to taste
Instructions:
Step 1: Cook and Shred the Chicken
Preheat your oven at 375°F. Season the chicken with the spices and coat with the olive oil. Place the chicken breasts on a baking sheet and bake in the oven for about 20-25 minutes or until fully cooked. Let it cool for a few minutes then shred it using a fork.
Step 2: Prepare the Tortillas
Warm the tortillas in the oven for 1-2 minutes or on a skillet over medium heat. This will make them more pliable and easier to work with. Set them aside until ready to use.
Step 3: Add the Filling and Enchilada Sauce
Pour half of the enchilada sauce in a large skillet and heat over medium heat. When the sauce starts to simmer, add the sliced bell pepper and red onion. Cook until the vegetables are soft, about 5-7 minutes. Add the shredded chicken to the skillet and stir to combine. Remove from heat.
Pour the remaining enchilada sauce into an oven-safe baking dish. Divide the chicken and vegetable mixture evenly among the tortillas. Roll them up tightly and place them seam-side down in the baking dish. Top the enchiladas with the shredded cheese.
Step 4: Bake in the Oven
Bake the enchiladas in the oven for about 20-25 minutes or until the cheese is melted and bubbly. Serve hot with a side of salad or vegetables and enjoy your healthy chicken enchiladas!
Healthy Chicken Enchiladas Variations
Chicken enchiladas are a popular dish that can be enjoyed by people of all ages. Not only are they delicious, but they are also a great way to incorporate a variety of vegetables into your diet. With just a few simple tweaks, you can make your chicken enchiladas even healthier. Below are some healthy chicken enchiladas variations that you can try.
Add Vegetables
One easy way to make your chicken enchiladas healthier is to add vegetables. Bell peppers, onions, and zucchini are all great options. To prepare the vegetables, chop them into small pieces and sauté them in a pan with a little bit of oil until they are tender. Once they are cooked, mix them in with the shredded chicken before assembling the enchiladas. You can also add vegetables on top of the enchiladas before baking, such as diced tomatoes or sliced avocado.
Use Whole Wheat Tortillas
Instead of using traditional flour tortillas, switch to whole wheat tortillas. Whole wheat tortillas are higher in fiber and have more nutrients than their white flour counterparts. They also have a nuttier flavor, which can add a tasty element to your chicken enchiladas. You can find whole wheat tortillas at most grocery stores or make your own at home.
Swap Sour Cream for Greek Yogurt
Sour cream is a common ingredient used in chicken enchiladas to add creaminess, but it is also high in fat. Swap the sour cream for Greek yogurt, which is lower in fat and higher in protein. Greek yogurt has a similar tangy flavor and creamy texture that can make your chicken enchiladas just as delicious. You can also use it as a topping in place of sour cream.
Use Low-Fat Cheese
Cheese is a staple in chicken enchiladas, but it can also be high in saturated fat. Swap out the regular cheese for low-fat cheese to reduce the overall fat content. You can find a variety of low-fat cheese options at the grocery store, such as cheddar, mozzarella, or Mexican blend. The low-fat cheese will still melt and add flavor to your chicken enchiladas, but without the extra calories.
Wrap-up
These are just a few of the healthy chicken enchiladas variations you can try. By adding vegetables, using whole wheat tortillas, swapping sour cream for Greek yogurt, and using low-fat cheese, you can make this classic dish healthier and still delicious. Experiment with different ingredients and find what works best for you and your taste preferences.
How to Store and Reheat Healthy Chicken Enchiladas
After preparing your healthy chicken enchiladas, it is important to store them properly to avoid food spoilage or contamination. Below are some tips on how to store and reheat healthy chicken enchiladas:
1. Transfer to an Airtight Container
Before storing your healthy chicken enchiladas, transfer them to an airtight container to maintain freshness. Avoid using plastic wrap or aluminum foil, as they tend to trap moisture and may cause the enchiladas to become soggy. Instead, use airtight containers that are specifically designed for food storage.
2. Refrigerate Immediately
Once you have transferred the chicken enchiladas to an airtight container, place it in the refrigerator immediately. This will help to prevent bacteria from growing and causing foodborne illness. Ideally, you should refrigerate your chicken enchiladas within two hours of cooking or as soon as they have cooled down to room temperature.
3. Label and Date
It is important to label the container with the date when you stored the healthy chicken enchiladas. This will help you keep track of its shelf life and avoid consuming spoiled food. Ideally, you should consume your stored chicken enchiladas within four days, after which you should discard them.
4. Reheating in the Microwave
To reheat your healthy chicken enchiladas, place them on a microwave-safe plate and cover them with a damp paper towel. This will help to prevent them from drying out. Microwave on high for 2-3 minutes or until the internal temperature reaches 165°F. Let them cool for a few minutes before serving.
5. Reheating in the Oven
If you prefer to reheat your healthy chicken enchiladas in the oven, preheat it to 350°F. Transfer the enchiladas to an oven-safe container and cover them with foil. Bake in the oven for 15-20 minutes or until the internal temperature reaches 165°F. Let them cool for a few minutes before serving.
Reheating times may vary depending on the size and thickness of your chicken enchiladas. It is important to always check the internal temperature to ensure that it is safe to eat.
FAQs About Healthy Chicken Enchiladas Recipes
If you’re looking for a delicious and healthy meal option, then chicken enchiladas might be just what you need. Whether you’re on a low-carb diet or just looking for a tasty way to get your daily dose of protein and veggies, these recipes are sure to please. Here are some frequently asked questions about healthy chicken enchiladas recipes:
Are healthy chicken enchiladas suitable for people on a low-carb diet?
Yes, healthy chicken enchiladas can be a great choice for people on a low-carb diet. One way to make low-carb chicken enchiladas is to use low-carb tortillas or wrap the chicken and veggies in a lettuce leaf or cabbage. You could also skip the tortillas altogether and make a chicken enchilada casserole by layering the chicken, veggies, and cheese with enchilada sauce.
How can I make my enchilada sauce from scratch?
Making your own enchilada sauce from scratch is easy and delicious. Here’s a simple recipe to try:
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1/4 cup chili powder
- 1 teaspoon dried oregano
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1 can (15 oz) tomato sauce
- 1 cup chicken broth
Heat the olive oil in a saucepan over medium heat. Add the onion and garlic and cook until soft. Add the chili powder, oregano, cumin, and salt and stir to combine. Add the tomato sauce and chicken broth and stir well. Bring to a simmer and cook for 10-15 minutes until the sauce has thickened. Use as desired in your chicken enchiladas recipe.
Can I freeze healthy chicken enchiladas?
Yes, you can freeze healthy chicken enchiladas for future meals. To freeze, assemble the enchiladas as you normally would but do not bake them. Cover the dish tightly with foil and place in the freezer. When you’re ready to eat the enchiladas, remove from the freezer and let thaw in the refrigerator overnight. Bake as directed in the recipe.
Can I use canned chicken for my enchiladas?
While fresh chicken is the best option for flavor and texture, canned chicken can be used in a pinch. Just be sure to drain the canned chicken well before using it in the recipe. You could also use leftover cooked chicken or rotisserie chicken for a quick and easy option.
What type of cheese works best in chicken enchiladas?
The type of cheese you use in your chicken enchiladas recipe is a matter of personal preference. Some popular options include cheddar, Monterey Jack, and queso blanco. For a healthier option, try using a reduced-fat cheese or a mix of different cheeses to add more flavor.
| Cheese Types | Description | Best Used For |
|---|---|---|
| Cheddar | Sharp, tangy flavor and slightly crumbly texture. | Classic chicken enchiladas with tomato-based sauce. |
| Monterey Jack | Mild flavor and creamy texture. | Green chicken enchiladas with tomatillo-based sauce. |
| Queso Blanco | Mild, creamy, and slightly salty flavor with a smooth texture. | White chicken enchiladas with creamy sauce. |
Thanks for Reading!
Hope you enjoyed these healthy chicken enchiladas recipes and can’t wait to try them at home. Remember that healthy food can taste amazing, and it doesn’t have to be boring. We’ll be back soon with more delicious and nutritious recipes, so make sure to visit us again. Stay healthy and happy!