Chicken Enchiladas

This recipe is a new family favorite. I am amazed at how quickly the ingredients come together to make a satisfying meal. It is easy to change the protein to beef or shrimp or make it vegan with the addition of another bean or tofu and using a nut-based cheese. I like to use a carb-balanced tortilla to up the fiber and give this dish a balanced nutrition profile.

Chicken Enchiladas

2 T. Avocado oil (or olive oil)

½ c. yellow onion, chopped

1.5 pounds boneless skinless chicken breast, diced

1-4 ounce can of green chiles

Salt and pepper to taste

1-15 ounce can of black beans, rinsed and drained

8 large flour tortillas*

3 c. of cheese (cheddar, Monterey Jack) shredded (reserve ½ c. for the topping)

Enchilada sauce Ingredients

2 T. Avocado oil (can use olive oil, see note below)

2 T. all-purpose flour

¼ c. chili powder

½ tsp garlic powder

½ tsp ground cumin

½ tsp. paprika

¼ tsp. dried oregano

2 c. chicken or vegetable stock

¼ c. tomato sauce

Directions for Sauce

1. Heat oil in a small saucepan over medium heat.  Add flour and cook for one minute, whisking constantly.
2. Add the chili powder, garlic powder, cumin, oregano, and paprika, and cook for 1 more minute, whisking non-stop.
3. Slowly add the stock and tomato sauce, whisking constantly to combine until no lumps remain. 
4. Continue cooking until the sauce comes to a simmer, then reduce the heat and simmer on low until the sauce is thickened. 
5. Season with salt as needed. Reserve 2/3 c. to pour over Enchiladas before baking. Set aside and prepare the filling.

Note: Avocado oil works best for this tasty sauce. It yields a sauce with more luster and viscosity.

Directions for Enchiladas

1. Preheat oven to 350 degrees, grease a 13X9 baking dish.
2. In a large sauté pan, heat oil over medium-high heat.
3. Add onion and sauté for 3-5 minutes, stirring occasionally; cook until tender but not browned. 
4. Add diced chicken and green chiles, stirring chicken until cooked through; 8 minutes.
5. Add the beans and stir until their evenly combined. 
6. Remove pan from heat and set aside. 

Putting it all together:

1. Have tortillas, enchilada sauce, chicken mixture, and cheese lined up for assembly.
2. Place one tortilla flat on a cutting board or another clean, flat surface.
3. Using a large spoon or ladle, place 3-4 T of sauce over the tortilla.
4. Add a generous portion of the chicken mixture down the middle of the tortilla.
5. Sprinkle with 1/3 c. cheese.
6. Starting with one end, roll up the tortilla and place it in the greased pan.
7. Repeat with the remaining tortillas and place tightly next to each other so that the seam is on the side and is “held in place” by the enchilada next to it.
8. Spread the remaining 2/3 cup of sauce on the top and then ½ cup of cheese over the sauce.
9. Bake uncovered for 20 minutes, until the enchiladas are cooked through and bubbly.
10. Remove pan from the oven, sprinkle with scallions, and serve immediately.
11. Serve with guacamole, sour cream, or Greek yogurt for a protein boost!

Nutrition for 8 servings: 289 calories, 15.2 g fat; 5.5g saturated fat, 18.4 g carbohydrate; 13.1 g of fiber*; 26 g protein.

*Nutrition is based on an 8” carb-balanced tortilla that has 19 grams of carbohydrates and 15 g of fiber.