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Healthy Chicken Enchiladas

Whole wheat tortillas filled with lean chicken, black beans, and corn, baked in enchilada sauce for a lighter, high-protein dinner.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Mexican
Calories: 360
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups shredded cooked chicken breast
  • 8 small whole wheat tortillas
  • 1 1/2 cups enchilada sauce
  • 1 cup black beans rinsed and drained
  • 1 cup corn kernels
  • 1/2 cup low-fat shredded cheese
  • 1 small onion chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon garlic powder
  • chili flakes optional
  • cilantro or green onions for garnish

Equipment

  • 9x13-inch baking dish
  • mixing bowl
  • Spoon
  • Oven

Method
 

  1. Preheat oven to 375°F (190°C).
  2. In a medium bowl, combine shredded chicken, black beans, corn, chopped onion, cumin, garlic powder, and chili flakes if using. Mix thoroughly.
  3. Spread about 1/2 cup enchilada sauce evenly in the bottom of a 9x13 inch baking dish.
  4. Place about 1/3 cup of chicken mixture down the center of each tortilla. Roll the tortilla around the filling and place seam-side down in the prepared baking dish. Repeat with remaining tortillas, fitting them snugly in the pan.
  5. Pour remaining enchilada sauce evenly over the rolled tortillas. Sprinkle shredded cheese over the top.
  6. Bake for 20-25 minutes until cheese is melted and golden, and the edges of the tortillas are slightly crispy. Let rest for 5 minutes before serving.
  7. Garnish with fresh cilantro or sliced green onions. Serve hot.

Notes

Storage: Keep leftovers in an airtight container for up to 4 days. Reheat in microwave at 70% power or in a 350°F oven covered with foil. Make-Ahead: Assemble enchiladas up to 24 hours ahead, cover tightly, and refrigerate. Add 5-10 minutes to baking time. Freezing: Wrap individual portions in plastic wrap and foil. Freeze for up to 3 months. Thaw overnight before reheating. Substitutions: Use corn tortillas (warm thoroughly first), ground turkey instead of chicken, or dairy-free cheese. Variations: Add sautéed vegetables for a vegetarian version, use green enchilada sauce, or increase spice with jalapeños.