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For these healthy chicken enchiladas, you will need: - 1 pound boneless, skinless chicken breast - 1 cup black beans, rinsed and drained - 1 cup corn kernels (choose fresh, frozen, or canned as preferred) - 1/2 cup diced red bell pepper - 1/2 cup diced yellow onion - 1 teaspoon ground cumin - 1 teaspoon chili powder - 1/2 teaspoon garlic powder - Salt and black pepper, to taste - 1 cup salsa (opt for low-sodium) - 6 whole wheat tortillas - 1 cup shredded low-fat cheese (Monterey Jack or Cheddar recommended) These ingredients come together to make a filling meal. The boneless chicken breast is lean and packed with protein. Black beans and corn add fiber and nutrients. Whole wheat tortillas are a great choice for healthy carbs, while low-fat cheese keeps the dish creamy without too much fat. To make your enchiladas even better, consider adding: - Fresh cilantro - Greek yogurt or avocado These toppings enhance flavor and add freshness. Cilantro gives a nice herb taste. Greek yogurt or avocado adds creaminess and healthy fats. When shopping for your ingredients, look for: - Low-sodium salsa options Low-sodium salsa helps keep the dish heart-healthy. Most salsas pack in a lot of salt, so choosing low-sodium is smart. - Benefits of whole grains and lean proteins Whole grains like whole wheat tortillas offer more fiber. Lean proteins, like chicken, keep you full and help build muscle. This combination makes for a nutritious meal you can enjoy guilt-free. {{ingredient_image_2}} To start, boil the chicken breast. Fill a pot with water and bring it to a boil. Once boiling, add the chicken breast. Cook it for about 15 to 20 minutes. The chicken should not be pink inside. After cooking, take the chicken out and let it cool. Shred the chicken using two forks and set it aside. This step gives you tender, juicy chicken for your enchiladas. Next, heat a large skillet over medium heat. Add diced onion and red bell pepper to the skillet. Sauté these vegetables for about 5 to 7 minutes. They should become soft and fragrant. After that, mix in the shredded chicken, black beans, corn, cumin, chili powder, garlic powder, salt, and black pepper. Stir everything well. Cook this mixture for an additional 3 to 5 minutes. This will heat everything and blend the flavors nicely. Now, it is time to assemble the enchiladas. Grab a 9x13 inch baking dish and spread a thin layer of salsa on the bottom. This helps keep the enchiladas moist. On a flat surface, take a tortilla and place about 1/3 cup of the chicken filling in the center. Roll the tortilla tightly from one end to the other. Make sure the filling stays inside. Place it seam-side down in the baking dish. Repeat this for the remaining tortillas. Once done, pour the leftover salsa over the top of the enchiladas. Finally, sprinkle shredded cheese on top. Cover the baking dish tightly with aluminum foil. This helps prevent the enchiladas from drying out while baking. Place the dish in your preheated oven at 375°F (190°C) and bake for 20 minutes. After that, take off the foil and bake for another 10 minutes. The cheese should melt and turn golden brown. Once baked, remove the dish from the oven. Let it cool for a few minutes before serving. Enjoy your healthy chicken enchiladas! To keep your enchiladas moist, cover them with foil while baking. This traps steam and prevents dryness. Bake them for 20 minutes with the foil on. Then, remove the foil and bake for another 10 minutes. This lets the cheese melt nicely without losing moisture. You can prepare enchiladas ahead of time. Assemble them and store them in the fridge for up to two days. For longer storage, freeze them before baking. Wrap them tightly in plastic wrap and foil. When ready to eat, bake straight from the freezer, adding extra time as needed. The ingredients in these enchiladas offer great health benefits: - Chicken: High in protein and low in fat. It helps build strong muscles. - Black beans: Full of fiber and protein, they aid digestion and keep you full. - Vegetables: Rich in vitamins and minerals, they boost your immune system. - Whole wheat tortillas: Provide more fiber than regular tortillas, helping with heart health. Understanding these benefits helps you appreciate the meal even more! Pro Tips Perfectly Shredded Chicken: To achieve tender shredded chicken, poach the chicken breasts gently in simmering water rather than boiling, which can lead to tough meat. Customize Your Filling: Feel free to add more vegetables like zucchini or spinach to the filling for added nutrition and flavor. Cheese Choices: Experiment with different types of cheese such as Pepper Jack for a spicy kick or Queso Fresco for a milder flavor. Make Ahead: You can prepare the enchiladas a day in advance. Just cover them tightly and refrigerate before baking. Add an extra 5-10 minutes to the baking time if cooking from cold. {{image_4}} You can easily make these enchiladas vegetarian. Just swap the chicken for more veggies or tofu. Use ingredients like zucchini, mushrooms, or spinach. They add great flavor and texture. Tofu is also a great choice. It soaks up the spices well and keeps the dish hearty. This way, you keep the same delicious taste while making it plant-based. If you want to try other proteins, turkey or beef works well. Ground turkey is lean and cooks fast. It has a mild taste, which pairs beautifully with spices. Beef can be used for a richer flavor. You can also go for plant-based proteins like lentils or chickpeas. These options make the dish versatile and appealing to many tastes. Make your enchiladas unique by adding different spices or sauces. Try smoked paprika for a smoky touch or extra chili powder for heat. You can also mix in fresh herbs like cilantro or oregano for added freshness. Want a creamy kick? Add some sour cream or a drizzle of avocado sauce on top. These small changes can transform your dish and keep it exciting every time you cook it. To keep your enchiladas fresh, store them in the fridge. Use an airtight container. This helps keep the flavors intact. You can also cover the dish tightly with plastic wrap or aluminum foil. Make sure to eat them within three to four days for the best taste. When reheating, keep the enchiladas moist. Preheat your oven to 350°F (175°C). Place the enchiladas in an oven-safe dish. Add a splash of salsa or broth to keep them from drying out. Cover the dish with foil and heat for about 15-20 minutes. You can also use the microwave. Heat them for one to two minutes. Check if they are warm all the way through. If you want to save some for later, freezing is a great option. Wrap each enchilada tightly in plastic wrap. Place them in a freezer-safe bag or container. Make sure to remove as much air as possible. You can freeze them for up to three months. To thaw, move them to the fridge overnight. Reheat them in the oven or microwave as mentioned above. Enjoy your meal whenever you want! Yes, you can make these enchiladas gluten-free easily. Use corn tortillas instead of whole wheat tortillas. Many brands offer gluten-free options. Check the labels to ensure they meet your needs. You can also use gluten-free flour for thickening sauces if needed. This way, everyone can enjoy a delicious meal without worry. To kick up the spice, consider adding jalapeños or diced green chilies to the filling. You can mix in a dash of cayenne pepper or red pepper flakes for extra heat. If you like it really spicy, use spicy salsa instead of mild. Adjust the heat to your taste, and enjoy the bold flavors. These enchiladas go well with many sides. A fresh salad with tomatoes, avocado, and lime adds brightness. You can also serve brown rice or quinoa for a hearty option. Roasted vegetables like zucchini or bell peppers complement the dish nicely. Consider a side of black beans for extra protein and fiber, too. Healthy chicken enchiladas offer a tasty way to enjoy good nutrition. You need boneless chicken, veggies, and whole wheat tortillas. Cooking steps like boiling and sautéing keep it simple. Tips help make your dish moist and flavorful. You can customize with different proteins or toppings too. In the end, making healthy choices can still taste great. Enjoy these enchiladas and feel good about what you eat.

Wholesome Chicken Enchiladas

Delicious and healthy chicken enchiladas filled with beans, corn, and spices, topped with salsa and cheese.
Print Recipe Pin Recipe
Course Main Course
Cuisine Mexican
Servings 6
Calories 350 kcal

Ingredients
  

  • 1 pound boneless, skinless chicken breast
  • 1 cup black beans, rinsed and drained
  • 1 cup corn kernels
  • 0.5 cup diced red bell pepper
  • 0.5 cup diced yellow onion
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 0.5 teaspoon garlic powder
  • to taste salt and black pepper
  • 1 cup salsa
  • 6 whole whole wheat tortillas
  • 1 cup shredded low-fat cheese
  • for garnish fresh cilantro
  • for topping Greek yogurt or avocado

Instructions
 

  • Begin by preheating your oven to 375°F (190°C).
  • In a medium-sized pot, add water and bring it to a boil. Carefully add the chicken breast and cook for approximately 15-20 minutes until it is no longer pink in the center. Once cooked, remove the chicken and let it cool for a few minutes. After cooling, shred the chicken using two forks and set aside.
  • Heat a large skillet over medium heat. Add the diced yellow onion and red bell pepper to the skillet. Sauté these vegetables for 5-7 minutes or until they become tender and aromatic.
  • Next, introduce the shredded chicken to the skillet, along with the rinsed black beans, corn, ground cumin, chili powder, garlic powder, salt, and black pepper. Mix everything together thoroughly and cook for an additional 3-5 minutes until heated through.
  • Prepare your baking dish by spreading a thin layer of salsa evenly across the bottom of a 9x13 inch baking dish, ensuring it covers the entire surface.
  • On a clean, flat surface, take a tortilla and place about 1/3 cup of the chicken filling in the center. Roll the tortilla tightly from one end to the other, ensuring the filling is secure, and position it seam-side down in the baking dish. Repeat this process for the remaining tortillas until all the filling is used.
  • Once all the enchiladas are arranged in the baking dish, pour the remaining salsa over the top, making sure each enchilada is generously covered. Finish by sprinkling the shredded cheese evenly over the entire dish.
  • Cover the baking dish tightly with aluminum foil to prevent drying out during baking. Place it in the preheated oven and bake for 20 minutes. After this time, remove the foil and bake for an additional 10 minutes, or until the cheese is melty and has turned a delightful golden brown.
  • Once baked, take the dish out of the oven and allow to cool for a few minutes. Garnish with freshly chopped cilantro before serving, and enhance each plate with a dollop of creamy Greek yogurt or a few slices of creamy avocado on top.

Notes

Opt for low-sodium salsa and use whole wheat tortillas for a healthier option.
Keyword chicken, enchiladas, healthy, Mexican