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.
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
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.
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.
FAQs
Fry each of your tortillas in hot oil before adding in your enchilada filling. This will help keep the tortillas from soaking up too much of your sauce too quickly, which can also cause them to break apart.
Are enchiladas healthy or unhealthy? ›
Although there is some contention, some due to the cheese and meats in enchiladas, they are high in saturated fats. Nutrition experts like the Academy of Nutrition and Dietetics, still recommend keeping your saturated fat intake to a minimum for optimal health.
How much fat is in chicken enchiladas? ›
Chicken enchiladas, with cheese (1 each - 6" long, 6" diameter tortilla rolled) contains 15.4g total carbs, 13.5g net carbs, 8.3g fat, 15.2g protein, and 197 calories.
What is better for enchiladas corn or flour tortillas? ›
While some recipes use flour tortillas, corn tortillas are traditional — and for good reason — are the better option for enchiladas. Corn tortillas have a distinct flavor that plays a key part of the enchilada experience, compared to flour tortillas, which are more like a blank slate.
Which sauce is better for enchiladas? ›
Las Palmas makes the best green enchilada sauce at the grocery store. It's a little tangy, super savory, and it tastes very fresh, even though it's canned enchilada sauce. If you're a green sauce lover, you will be thrilled with this premade enchilada sauce.
Is it better to cook enchiladas covered or uncovered? ›
It isn't necessary to cover enchiladas while baking. All of an enchiladas components are cooked and you are just heating them through when you bake them. Ideally your ingredients will be room temperature, not ice cold, when you assemble the enchiladas.
Are enchiladas bad for weight loss? ›
Typically, enchiladas are not what one considers “healthy.” They're loaded with a lot of heavy, saturated fat and refined carbs that make them something you don't want to eat on THE REG.
What Mexican dish is the healthiest? ›
The experts say the healthiest Mexican menu options include grilled chicken dishes, which we offer in our tacos, burritos, enchiladas, grilled chimi, la tapatia, Pollo Jalisco, and more. The shredded chicken in our Flautas comes sautéed with bell peppers, tomatoes, and onions.
What is the healthiest Mexican food to order? ›
Order the grilled chicken, lean steak, or grilled fish on a baked corn tortilla. Those have 70% more fiber and less than half the fat of their white flour counterparts. Skip the chorizo, fried fish, and carnitas (fried pork or beef), which are higher in unhealthy saturated fat.
Do enchiladas have a lot of fat? ›
The favorite choice for the term "Enchiladas" is 1 Meatless Enchilada with Cheese which has about 14 grams of fat. The total fat, saturated fat and other fats for a variety of types and serving sizes of Enchiladas is shown below.
These easy chicken enchiladas feature corn tortillas stuffed with shredded chicken and cheese, topped with the best enchilada sauce, and even more cheese! They're baked until the cheese is deliciously melted and bubbly. Because they're so easy to make, I make these enchiladas about once a week.
How many calories are in 2 homemade chicken enchiladas? ›
There are 469 calories in 2 Enchilada with Chicken and Cheese in Tomato- Based Sauce. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
What cheese is best for enchiladas? ›
For restaurant-style cheese enchiladas, look for a Mexican-style shredded cheese blend at the grocery store. These contain the perfect mix of cheeses that both stretch and melt when hot. Here are two blends to look out for (though there are lots more!): Monterey Jack cheese, Asadero, Queso Quesadilla.
Do you put enchilada sauce before or after cooking? ›
After you fry the tortillas, dip both sides in your delicious sauce and cover the entire surface. Then stuff and roll.
What do you eat with enchiladas? ›
10 Delicious Side Dishes for Enchiladas
- 01 of 11. Grilled Corn Salad. View Recipe. ...
- 02 of 11. Green Rice with Green Chiles. ...
- 03 of 11. Jicama Mango Salad with Cilantro and Lime. ...
- 04 of 11. Chef John's Gazpacho. ...
- 05 of 11. Best Spanish Rice. ...
- 06 of 11. Lemony Cabbage-Avocado Slaw. ...
- 07 of 11. Mexican Style Cornbread. ...
- 08 of 11. Simply Guacamole.
Use a shredded Mexican cheese blend for the best melting and flavor. A rustic cut blend of 4 cheese is the best all-around cheese for enchiladas. Look for one that includes Montery Jack, Cheddar, Asadero and Queso Quesadilla Cheese. Avoid using all cheddar as it can be too oily.
How do you keep flour tortillas from getting soggy in enchiladas? ›
Usually when I've made them I just put sauce on top, not on the bottom, and just down the middle so the edges are exposed. And I make the sauce on the thick side so it is not too watery. I bake them in the oven too, and they are never too soggy, but you could just grill to minimise the sauce absorption.
How do you Dr up enchilada sauce? ›
Add seasonings - Cumin, chili powder, Mexican oregano, etc. are great ways to punch up the flavor of canned enchilada sauce. You might also consider adding a few dashes of your favorite hot sauce.
