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This recipe for healthy enchiladas has a truly authentic flavor!
Enchiladas are a fabulous dish. And while they are a little time-consuming to make (about an hour for assembly on this recipe), they are not complicated at all! Think of them as baking burritos in a casserole dish with sauce. It really is that easy!
So how do you make them?
Keep in mind, the options for Enchiladas are endless. You can make them vegetarian (just beans and cheese), dairy free (as I have done here), gluten-free (simply substitute the flour in the sauce, and be sure all other ingredients are gluten-free), or with everything but the kitchen sink. The sky’s the limit. Just have fun!
You could even do an Enchilada Surprise. Simply fill different enchiladas in the same dish with different fillings. Then, the enchilada you end up with will be a surprise! Plus, you get to try lots of different variations in one dish.
More Healthy Mexican-Style Recipes
Healthy Enchiladas Recipe
Sauce recipe was adapted from a recipe on AllRecipes that is no longer on their website.
Healthy Chicken Enchiladas
- ¼ cup olive oil
- ¼ cup. whole wheat pastry flour
- ½ cup chili powder
- 30 oz. canned tomato sauce (no sugar added)
- 4 cups water
- ½ tsp. ground cumin
- ½ tsp. garlic powder
- ½ tsp. onion powder
- 36 count package corn tortillas (check ingredients!)
- 3½ lb. boneless, skinless chicken breasts (pre-baked)
- 45 oz. canned refried beans (check ingredients! See link above)
- 1 batch enchilada sauce
- Put oil, flour and chili powder in a medium to large stock pot and warm. You should have a nice paste-like substance when everything is mixed. Cook, stirring constantly for about 1 minute.
- Add tomato sauce and water to the pot and stir.
- Add in the cumin, garlic powder and onion powder and stir constantly for about 5 minutes. The sauce should thicken slightly.
- Set aside.
- NOTE: The sauce will thicken just slightly when baking. If you want a runnier sauce, add more water before pouring over the enchiladas.
- Pre-heat oven to 350 degrees F.
- Line two cookie sheets with parchment paper.
- Pre-bake the chicken (I did not use any spices at all) until it reaches at least 165 F. on a meat thermometer.
- Shred the chicken using two forks.
- Mist a large casserole dish with olive oil (I used 3 casserole dishes. Depends on the size you use.)
- Empty the beans out into a bowl for easy access.
- Warm your tortillas in the microwave by wrapping them in a damp paper towel and microwave for approximately 2-3 minutes, or until soft and pliable. If you do not have a microwave, you will have to warm the tortillas on your stove top, one at a time as you work.
- Spoon and spread about 1 tbsp (give or take) of beans on to a warmed tortilla.
- Place the same amount of shredded chicken in the center of the tortilla and roll up (like a burrito without the ends tucked in).
- Place, end-of-wrap side down, in a your casserole dish and repeat until the dish is full.
- Divide the sauce between your dishes evenly.
- Place in oven and bake for about 15-20 minutes. It’s done baking when the sauce bubbles.
- Add any toppings you’d like. For example, Shredded cheese, low fat sour cream, shredded lettuce, guacamole, tomatoes, onions.
- Allow to cool (the sauce will be VERY hot!), and serve.
This recipe from the Gracious Pantry archives, originally posted 1/22/11.