Healthy Chicken Enchiladas (Low-Calorie, Delicious & Family-Friendly)

Introduction

Are you searching for a meal that is both nutritious and satisfying, yet easy enough to prepare on a busy weeknight? Look no further! These Healthy Chicken Enchiladas (Low-Calorie, Delicious & Family-Friendly) are the perfect solution. Did you know that traditional enchiladas can pack over 500 calories per serving? Our version significantly reduces the calorie count while maintaining all the flavors you love. With lean chicken, fresh vegetables, and a zesty sauce, this dish is sure to please the whole family. Let’s dive into how you can create this wholesome meal in your own kitchen!

Ingredients List

To make your Healthy Chicken Enchiladas, gather the following ingredients:

For the Enchiladas:

2 cups cooked chicken breast (shredded; rotisserie chicken works great)
1 cup black beans (canned, rinsed, and drained)
1 cup corn (frozen or canned)
1 cup diced bell peppers (any color)
1 teaspoon cumin
1 teaspoon chili powder
Salt and pepper to taste
8 whole wheat tortillas (or corn tortillas for a gluten-free option)

For the Sauce:

1 can (15 oz) enchilada sauce (look for low-sodium options)
1/2 cup Greek yogurt (for creaminess; can substitute with sour cream)
1 cup shredded low-fat cheese (like mozzarella or cheddar)

Optional Toppings:

Fresh cilantro (for garnish)
Sliced avocado
Chopped green onions

Timing

Creating your Healthy Chicken Enchiladas is quick and efficient! Here’s the breakdown:

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes

This is approximately 30% less time than traditional enchilada recipes, making it an ideal choice for busy families.

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). This ensures that your enchiladas will cook evenly and thoroughly.

Step 2: Prepare the Filling

In a large mixing bowl, combine the shredded chicken, black beans, corn, diced bell peppers, cumin, chili powder, salt, and pepper. Mix well until all ingredients are evenly distributed.

Step 3: Assemble the Enchiladas

Take a tortilla and spoon about 1/4 cup of the chicken mixture into the center. Roll it up tightly and place it seam-side down in a greased 9×13 inch baking dish. Repeat this process with the remaining tortillas and filling.

Step 4: Make the Sauce

In a separate bowl, mix the enchilada sauce with Greek yogurt until well combined. Pour half of this sauce over the assembled enchiladas, ensuring they are well coated.

Step 5: Add Cheese and Bake

Sprinkle the shredded cheese over the top of the enchiladas. Cover the baking dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for an additional 5-10 minutes, or until the cheese is bubbly and golden.

Step 6: Serve and Enjoy

Once baked, remove from the oven and let cool for a few minutes. Garnish with fresh cilantro, sliced avocado, and chopped green onions before serving.

Nutritional Information

Here’s a quick look at the nutritional breakdown of your Healthy Chicken Enchiladas (per serving, assuming 4 servings):

Nutrient	Amount
Calories	320
Protein	25g
Carbohydrates	40g
Sugars	5g
Fat	10g

Note: Nutritional values may vary based on ingredient choices.

Healthier Alternatives for the Recipe

If you’re looking to make your Healthy Chicken Enchiladas even healthier, consider these alternatives:

Use low-fat cheese or omit it entirely for a lighter version.
Add more vegetables like spinach or zucchini to increase fiber and nutrients.
Swap Greek yogurt for a dairy-free alternative like cashew cream for a vegan option.