Description
This Healthy Chicken Enchiladas recipe combines tender shredded chicken, sautéed vegetables, and a flavorful homemade enchilada sauce wrapped in warm corn tortillas, baked to perfection and topped with melted cheese. It’s a nutritious, wholesome twist on a classic Mexican favorite, perfect for a family dinner or meal prep.
Ingredients
Scale
Enchilada Sauce
- 1 1/2 cups red enchilada sauce (homemade or store-bought)
Chicken & Vegetable Filling
- 1/2 tablespoon olive oil
- 1 cup diced onion (120 grams)
- 1 1/2 cups diced bell pepper (180 grams, about 1 medium-large)
- 1 cup diced zucchini (100 grams)
- 3 cups shredded chicken (340 grams, about 1 pound raw weight before cooking)
- 1/2 heaping cup Greek yogurt (5 ounces, 0% fat recommended)
- 1 tablespoon chili powder
- 1/2 tablespoon dried oregano
- Salt and pepper, to taste
Assembly
- 10 corn tortillas
- 1 cup shredded cheese (2.5 ounces, mix of cheddar and Monterey Jack recommended)
- Optional toppings: cilantro, avocado, jalapeños, additional Greek yogurt or sour cream
Instructions
- Make enchilada sauce. Prepare your homemade enchilada sauce if desired, or use a preferred store-bought variety.
- Preheat oven and prepare baking dish. Set the oven to 350°F (175°C). Pour 3 tablespoons of enchilada sauce into the bottom of a 13×9 inch baking dish and spread evenly.
- Cook vegetables and mix filling. Heat a large sauté pan over medium heat and add olive oil. Sauté diced onions with a pinch of salt and pepper for 3-4 minutes until softened. Add diced bell peppers and cook an additional 2-3 minutes, then add diced zucchini and sauté for 3-4 minutes more. Remove from heat. Stir in shredded chicken, Greek yogurt, 1/4 cup enchilada sauce, chili powder, dried oregano, and salt and pepper to taste until well combined.
- Warm tortillas. Moisten a dishcloth or paper towels with water and wrap tortillas in it. Microwave for 30 seconds, then flip and heat for another 15-20 seconds until pliable to prevent breaking when rolling.
- Roll the enchiladas. Spoon about 1/3 heaping cup of the chicken and vegetable mixture onto one side of each warmed tortilla. Carefully roll the tortilla, keeping the filling inside, and place seam-side down in the baking dish. Repeat until all tortillas are filled and arranged.
- Assemble and bake. Pour the remaining enchilada sauce evenly over the rolled tortillas. Sprinkle shredded cheese on top. Cover the dish with foil and bake for 15 minutes. Remove foil and bake uncovered for an additional 5 minutes until cheese is melted and bubbly.
- Serve and garnish. Add optional toppings like fresh cilantro, avocado slices, jalapeños, or a dollop of Greek yogurt or sour cream. Enjoy warm.
Notes
- To save time, prepare the enchilada sauce and shredded chicken a few days ahead and refrigerate until ready to use.
- Using store-bought enchilada sauce may alter the nutrition values of the recipe.
- Warming tortillas properly ensures they are pliable to avoid cracking when rolled.
- Adjust salt and seasonings according to taste preferences.
Keywords: Healthy chicken enchiladas, baked enchiladas, Mexican chicken recipe, low fat enchiladas, easy chicken dinner, shredded chicken enchiladas, homemade enchilada sauce