Healthy Chicken Enchiladas (Printable Version)
Baked enchiladas with chicken, black beans, chipotle sauce, cheese, and fresh cilantro.
# What You'll Need:
→ Enchilada Sauce
01 -
1 teaspoon olive oil
02 -
4 garlic cloves, minced
03 -
2 chipotle peppers from canned chipotle peppers in adobo sauce, diced
04 -
1 tablespoon adobo sauce from can
05 -
1 (16 ounce) can tomato sauce
06 -
1 teaspoon dried oregano
07 -
1/2 teaspoon chili powder
08 -
1/2 teaspoon ground cumin
09 -
1 cup low sodium vegetable broth or chicken broth
10 -
1/4 teaspoon sea salt
11 -
1/4 teaspoon freshly ground black pepper
→ Chicken and Vegetables Filling
12 -
1 1/2 teaspoons olive oil
13 -
2 cups cooked shredded chicken (about 2 breasts)
14 -
1/2 cup frozen corn, thawed
15 -
1/2 cup cooked black beans, drained and rinsed
16 -
1/2 medium yellow onion, diced
17 -
3 garlic cloves, minced
18 -
1/4 cup fresh cilantro, chopped
19 -
1/2 teaspoon chili powder
20 -
1/4 teaspoon ground cumin
21 -
1/2 cup enchilada sauce (reserved from above)
→ Enchiladas Assembly and Toppings
22 -
8 whole wheat flour tortillas (7-inch)
23 -
1 1/2 cups shredded Mexican blend cheese, divided
24 -
Green onions, sliced, for topping
25 -
Fresh cilantro, chopped, for topping
26 -
Jalapeños, sliced, for topping (optional)
27 -
Plain Greek yogurt or sour cream, for serving (optional)
28 -
Sliced avocado, for serving (optional)
# Step-by-Step Guide:
01 -
Heat olive oil in a medium saucepan over medium heat. Add minced garlic and sauté until fragrant, about 1 to 2 minutes. Add chipotle peppers, adobo sauce, tomato sauce, dried oregano, chili powder, ground cumin, broth, sea salt, and black pepper. Bring to a boil, then reduce heat and simmer for 5 to 10 minutes or until slightly thickened. Remove from heat and set aside.
02 -
Preheat oven to 400 degrees Fahrenheit (204 degrees Celsius). Lightly coat a 13 by 9-inch glass baking dish with non-stick spray.
03 -
Heat olive oil in a medium skillet over medium-high heat. Sauté diced onion and minced garlic until translucent, 4 to 5 minutes. Add shredded chicken, thawed corn, black beans, chopped cilantro, chili powder, ground cumin, and 1/2 cup of the prepared enchilada sauce. Stir well and cook for another 4 to 5 minutes until heated throughout. Remove from heat.
04 -
Lay a tortilla flat on a clean surface. Spoon 1/4 to 1/3 cup of the chicken and black bean filling onto the center, sprinkle with a portion of shredded cheese, then tightly roll each tortilla. Arrange seam-side down in the prepared baking dish. Repeat until all tortillas are filled and placed in the dish.
05 -
Pour the remaining enchilada sauce evenly over the filled tortillas. Top with the remaining shredded cheese to cover.
06 -
Cover the baking dish with aluminum foil. Bake on the middle rack for 20 to 25 minutes until cheese is melted and enchiladas are thoroughly heated.
07 -
Remove foil, garnish with green onions, fresh cilantro, and optional sliced jalapeños, avocado, or a dollop of plain Greek yogurt or sour cream. Serve immediately.
# Additional Notes:
01 -
Shred cooked chicken breast finely for even filling distribution. Thaw and drain frozen corn to prevent excess moisture. For a mild flavor, reduce the amount of chipotle peppers.