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I’ve always liked this healthy chicken enchilada recipe because it is quick and easy. I’m always looking for ways to cut out excess fat so I use reduced-fat cheese and sour cream. I also like to add fiber to make the meal a little healthier for my family so I add black beans and some bell peppers. This also adds color! To make it super-healthy I use whole wheat flour tortillas. And it still tastes just as delicious!
Ingredients
- 4 skinless, boneless chicken breast halves
- 1 onion, chopped
- 1 cup light sour cream
- ¾ cup shredded reduced-fat Cheddar cheese
- 1 tablespoon dried parsley
- ½ teaspoon dried oregano
- ½ teaspoon ground black pepper
- ½ teaspoon salt (Optional)
- 1 (15 ounce) can tomato sauce
- ½ cup water
- 1 tablespoon chili powder
- 1/3 cup chopped green bell pepper
- 1/3 cup chopped red bell pepper
- 1 clove garlic, minced
- 1 (15 ounce) can black beans, rinsed and drained
- 8 (10 inch) whole wheat flour tortillas
- 1 (12 ounce) jar taco sauce
Directions
Step 1
Preheat the oven to 350 degrees F (175 degrees C).
Step 2
Cook chicken in a nonstick skillet over medium heat until no longer pink and juices run clear, about 10 minutes per side. An instant-read thermometer inserted into the center of breasts should read at least 165 degrees F (74 degrees C).
Step 3
Drain excess fat. Cube chicken and return to skillet. Add onion, sour cream, 1 cup Cheddar cheese, parsley, oregano, and black pepper. Heat until cheese melts, about 3 minutes. Stir in salt, tomato sauce, water, chili powder, green bell pepper, red bell pepper, garlic, and black beans.
Step 4
Roll even amounts of chicken mixture into tortillas. Arrange in a 9×13-inch baking dish. Cover with taco sauce and 3/4 cup Cheddar cheese.
Step 5
Bake uncovered in the preheated oven until cheese is melted and sauce is bubbling, about 20 minutes. Cool 10 minutes before serving.
Editor’s Note:
This recipe is a healthier version of Chicken Enchiladas.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 384 | |
| % Daily Value * | |
| Total Fat8g | 10% |
| Saturated Fat4g | 19% |
| Cholesterol53mg | 18% |
| Sodium1445mg | 63% |
| Total Carbohydrate60g | 22% |
| Dietary Fiber9g | 33% |
| Total Sugars5g | |
| Protein30g | |
| Vitamin C20mg | 101% |
| Calcium177mg | 14% |
| Iron4mg | 22% |
| Potassium694mg | 15% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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