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Healthy Chicken Enchiladas with Homemade Sauce Recipe

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4.9 from 61 reviews

This Healthy Chicken Enchiladas recipe features tender shredded chicken combined with black beans and corn, wrapped in whole wheat tortillas and smothered in a homemade, flavorful enchilada sauce made from scratch. This balanced dish is nutritious and full of vibrant Mexican-inspired flavors, perfect for a wholesome weeknight dinner.

Ingredients

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Enchilada Sauce

  • 1 Tbsp olive oil
  • 1 Tbsp garlic, minced
  • 2 cups tomato sauce
  • 1 cup low sodium chicken broth
  • 2 Tbsp adobo sauce (from canned chipotle peppers)
  • 1 Tbsp chili powder
  • 1/2 tsp cumin
  • 1/4 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp black pepper

Chicken Filling

  • 1 small yellow onion, chopped
  • 2 cloves garlic, minced
  • 2 cups cooked shredded chicken (about 2 breasts)
  • 1/2 cup corn (fresh or frozen)
  • 1/2 cup black beans
  • 1/2 cup enchilada sauce you just made
  • 1/2 tsp chili powder
  • 1/4 tsp cumin
  • 1/4 cup chopped cilantro

Enchiladas

  • 8 (7-inch) whole wheat flour tortillas
  • 1 cup shredded Mexican cheese
  • Fresh cilantro and other favorite toppings, to garnish

Instructions

  1. Prepare the Enchilada Sauce: Heat olive oil in a saucepan over medium heat. Add minced garlic and sauté until fragrant, about 1 minute. Stir in tomato sauce, low sodium chicken broth, adobo sauce, chili powder, cumin, dried oregano, salt, and black pepper. Bring the mixture to a simmer and cook for 10-15 minutes, stirring occasionally, until slightly thickened. Remove from heat and set aside.
  2. Prepare the Chicken Filling: In a skillet over medium heat, sauté chopped onion and minced garlic until softened and translucent. Add cooked shredded chicken, corn, black beans, 1/2 cup of the prepared enchilada sauce, chili powder, and cumin to the skillet. Stir well to combine and cook for 5 minutes until heated through. Remove from heat and mix in chopped cilantro.
  3. Assemble the Enchiladas: Preheat your oven to 375°F (190°C). Spread a thin layer of enchilada sauce on the bottom of a baking dish. Warm the whole wheat tortillas slightly to make them more pliable. Spoon an equal amount of the chicken filling onto each tortilla, roll up tightly, and place seam side down in the baking dish. Once all tortillas are filled and arranged, pour the remaining enchilada sauce evenly over the top and sprinkle with shredded Mexican cheese.
  4. Bake: Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese is melted and bubbly and edges of the enchiladas begin to brown.
  5. Garnish and Serve: Remove the enchiladas from the oven and let them cool for a few minutes. Garnish with fresh cilantro and any other desired toppings, such as avocado slices, sour cream, or diced tomatoes. Serve warm and enjoy!

Notes

  • Use low sodium chicken broth to keep sodium levels controlled.
  • For extra flavor, you can add diced jalapeños to the sauce or filling.
  • Whole wheat tortillas add fiber and make this recipe healthier.
  • Black beans and corn boost the recipe’s nutritional value with plant-based protein and fiber.
  • If you prefer a spicier dish, add more adobo sauce or chili powder to taste.
  • Leftovers can be stored in the refrigerator for up to 3 days and reheated in the oven.

Keywords: healthy chicken enchiladas, homemade enchilada sauce, whole wheat tortillas, Mexican chicken recipe, baked enchiladas, easy enchilada recipe, low sodium enchiladas

Find it online: https://busyrecipe.com/healthy-chicken-enchiladas-with-homemade-sauce-recipe/