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Low-Fat Chicken Enchiladas
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When you think of enchiladas, it's a gooey, cheesy, decidedly not low-fat picture that comes to mind, right? Doesn't have to be. Keep the cheesy and keep the gooey with this lightened up version.
serves/makes:
ready in:
30-60 minutes
30-60 minutes
5 reviews
ingredients
2 cans (10.75 ounce size) low-fat cream of chicken soup
1 container (16 ounce size) low or fat free sour cream
1 tablespoon oil
2 pounds boneless skinless chicken breast halves
1 can (4 ounce size) green chilies, drained
1 tablespoon chili seasoning
8 large tortillas (low fat)
2 cups low fat or fat free cheddar or mozzarella cheese
directions
Preheat the oven to 350 degrees F.
Combine the soup and sour cream in a bowl and mix well. Set aside.
Heat the oil in a large skillet over medium heat. Add the chicken and cook, turning frequently, until it is cooked through. Remove the chicken from the pan and shred or cut into small pieces and return to the skillet.
Add half of the soup mixture to the chicken along with the green chiles and chili seasoning. Cook, stirring occasionally, until the mixture is heated through.
Place a tortilla on a work surface. Place a spoonful of the chicken filling on the lower third of the tortilla. Roll the tortilla up and place seam-side down in a 9x13 baking dish.
Spread the remaining soup mixture over the top of the filled tortillas. Sprinkle evenly with the shredded cheese.
Cover the baking dish with foil and bake at 350 degrees F for 40 minutes. Remove the foil and bake for 5 more minutes.
Serve the low-fat chicken enchiladas hot.
recipe tips
Use lean chicken breast to minimize the fat content. You can also opt to grill or bake the chicken instead of frying for a healthier version.
Choose whole-grain or corn tortillas for added fiber and nutrition.
Make sure your tortillas are warm before you fill them; it will make them more pliable and less likely to break.
When adding the filling, be careful not to overstuff the tortillas, as it might cause them to tear.
Be mindful of portion sizes. Even though it's a low-fat recipe, calories can still add up.
It's important to note that while this recipe is low in fat, it might still be high in sodium due to the canned soup and cheese, so those monitoring their sodium intake should consider this.
common recipe questions
What type of chili seasoning works best for this recipe?
A blend of spices including cumin, paprika, cayenne pepper, garlic powder, onion powder, and oregano often works best in chili seasoning. You can find pre-mixed chili seasonings at the grocery store, or make your own at home to control the spice level and avoid any additives.
Can I adjust the spiciness?
The spiciness can be adjusted based on your personal preference. You can add more chili seasoning, include fresh or canned jalapeños, or even add a dash of hot sauce to the chicken mixture before rolling it into the tortillas.
What other seasonings can be added to enhance the flavor while keeping the dish low-fat?
Seasonings such as garlic powder, onion powder, cumin, and coriander can add a depth of flavor. Fresh herbs like cilantro can also add a burst of freshness. Adding lime zest or a squeeze of lime juice can provide a nice acidity that balances the creaminess of the dish.
Can I use other types of meat instead of chicken for this recipe?
Yes, you can substitute the chicken with other lean meats like turkey or lean cuts of pork. You can also use lean ground beef or even fish. Just make sure the meat is cooked thoroughly before adding it to the enchiladas.
Are there vegetarian alternatives that can be used in this recipe?
For a vegetarian alternative, you can replace the chicken with plant-based proteins like tofu, tempeh, or seitan. Additionally, beans, lentils, or a mix of vegetables like bell peppers, onions, and zucchini can be used.
How can I make my own low-fat cream of chicken soup for this recipe?
You can make a homemade version by combining chicken broth, milk (preferably skim or a non-fat alternative), a bit of flour to thicken, and seasoning. Cook the mixture on medium heat until it thickens. If you want chunks of chicken in it, add cooked, finely diced chicken breast.
Can I use other types of low-fat cheese in this recipe?
Feel free to experiment with different types of low-fat cheese. Monterey Jack, Colby, or even a low-fat Mexican blend could work well. The key is to choose a cheese that melts well.
How can I make sure my enchiladas do not become soggy?
To prevent sogginess, make sure your sauce isn't too thin. Also, try not to overfill the enchiladas as this can make them soggy.
Can these enchiladas be made ahead and frozen for later?
Yes, this recipe can be made ahead and frozen. After assembly, instead of baking, let the enchiladas cool, then cover the dish tightly with plastic wrap and foil before freezing. They can be stored in the freezer for up to 3 months. When you're ready to eat, you can bake them straight from frozen, just add a few more minutes to the baking time.
Can this recipe be made in a slow cooker or instant pot?
You can cook the chicken in a slow cooker or instant pot, but assembling and baking the enchiladas is best done in the oven to achieve the right texture. Cook the chicken with spices, chiles, and half of the soup mixture, then proceed with the rest of the recipe as written.
What sides pair well with these enchiladas?
Enchiladas pair well with a variety of sides. You could consider a fresh salad, black or pinto beans, brown rice or cauliflower rice, or sauteed vegetables. A side of salsa, guacamole, or pico de gallo would also complement the enchiladas nicely.
What's the best way to reheat leftovers?
The best way to reheat leftover enchiladas is in the oven at 350 degrees F until warmed through. This helps the enchiladas retain their texture. If you're in a rush, they can be reheated in the microwave, but they may be a bit soggier.
nutrition data
297 calories, 2 grams fat, 26 grams carbohydrates, 42 grams protein per serving. This recipe is low in fat.
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reviews & comments
September 1, 2010
I used Rotisserie chicken and shredded it, I put less than half in the chicken and most of the sauce on the enchiladas and as a base. It was easy and very good, I would definitely make it again!!
January 31, 2009
easy and delicious recipe. The whole family enjoyed!
January 11, 2009
this recipe is great for leftover roasted chicken. my husband liked it also
August 12, 2008
I made this for lunch today. My husband and I both thought it was very good. I used 2 cans of campbells cream of chicken and mushroom soup, rather than 1 can of each, just because that was what I had on hand. I will make this dish again!
June 9, 2008
I've cooked this twice for my family. It was a big hit both times. If there's anything I would change is that the recipe could be more detailed. I added some chili powder and a heavy dose of cumin to spice it up.