Healthy Enchiladas Recipe
A warm plate of healthy enchiladas brings comfort and goodness to the table. Soft tortillas filled with fresh ingredients and topped with a rich sauce make this dish a favorite for both lunch and dinner. It is satisfying yet light enough to enjoy without feeling heavy.
These enchiladas are made with simple pantry staples and balanced with vegetables, lean protein, and wholesome flavors. Whether served for family meals or a weekend gathering, this recipe proves that healthy food can also be delicious and fulfilling.
Ingredients Needed
| Ingredient | Quantity | Calories (approx) |
|---|---|---|
| Whole wheat tortillas | 6 medium | 420 kcal |
| Cooked chicken breast | 2 cups shredded | 300 kcal |
| Black beans | 1 cup | 220 kcal |
| Corn kernels | 1 cup | 120 kcal |
| Bell peppers diced | 1 cup | 40 kcal |
| Onion chopped | 1 medium | 45 kcal |
| Olive oil | 2 tablespoons | 240 kcal |
| Tomato sauce | 1 cup | 90 kcal |
| Garlic cloves minced | 3 cloves | 12 kcal |
| Chili powder | 1 teaspoon | 6 kcal |
| Cumin powder | 1 teaspoon | 8 kcal |
| Low fat cheese shredded | 1 cup | 200 kcal |
| Fresh cilantro chopped | 2 tablespoons | 2 kcal |
| Salt and pepper | To taste | 0 kcal |
Step by Step Cooking Instructions
Prepare the Filling
Heat olive oil in a skillet and sauté onion, garlic, bell peppers, and corn until soft. Add shredded chicken and black beans. Season with chili powder, cumin, salt, and pepper. Mix well.
Warm the Tortillas
Heat the tortillas lightly in a pan so they become soft and easy to roll.
Fill the Tortillas
Place a spoonful of the filling in each tortilla. Roll them tightly and arrange in a baking dish.
Add the Sauce
Pour tomato sauce evenly over the rolled tortillas. Sprinkle shredded cheese on top.
Bake the Enchiladas
Bake at 375°F for about 20 minutes until the cheese melts and the top becomes golden.
Garnish and Serve
Remove from oven, sprinkle with fresh cilantro, and serve warm.
Tips for customizing the Recipe
You can make these enchiladas vegetarian by skipping the chicken and adding more beans or mushrooms. To make them spicier, add jalapenos or extra chili powder.
If you prefer a creamy touch, mix a little Greek yogurt into the filling. You can also try different sauces such as salsa verde or a roasted tomato sauce for a unique taste.
Nutritional Information
These healthy enchiladas provide a balance of protein, fiber, and healthy fats. The whole wheat tortillas add more fiber compared to refined flour, keeping you full for longer.
Chicken breast and beans give a good source of protein while vegetables provide essential vitamins and minerals. The use of olive oil ensures that the dish contains heart friendly fats. Overall it is a complete and nourishing meal.
Serving Suggestion
Healthy enchiladas taste best when served warm straight from the oven. A side of fresh salad with avocado and lime adds a refreshing touch.
You can also pair them with a small portion of brown rice or quinoa for extra energy. If serving to guests, add a topping of Greek yogurt or light sour cream to balance the flavors.
How to store and keep fresh
Store leftover enchiladas in an airtight container in the refrigerator. They will stay fresh for up to three days.
For longer storage, wrap individual enchiladas in foil and freeze them. Reheat in the oven to keep them soft and tasty.
Conclusion
Healthy enchiladas are proof that wholesome meals do not have to be boring. With the right mix of lean protein, vegetables, and spices, you can enjoy a dish that is both satisfying and nourishing.
This recipe is easy to prepare and versatile enough to fit different tastes. Whether you keep it simple or experiment with flavors, enchiladas will always bring comfort to the table.
FAQs
1. Can I make enchiladas ahead of time
Yes you can assemble them earlier and bake just before serving.
2. What can I use instead of chicken
You can replace chicken with beans, tofu, mushrooms, or even ground turkey.
3. How do I make the enchiladas less spicy
Reduce the chili powder and use a mild tomato sauce to keep the taste gentle.
