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Thursday, April 18, 2013

Whole Wheat Chicken Enchiladas

I love enchiladas!  Chicken, shrimp, spicy, mild...I love them all!  Eating healthy often requires giving up things like cheese and bread, thus my beloved enchiladas.  But this recipe allows you to indulge in my favorite dish without all the guilt.  The whole wheat tortillas are filling and the use of low fat cheese cuts the caloric intake almost in half!  You can enjoy these alone or paired with my One-Pot Black Beans and Rice for a complete Mexican themed meal. 

Servings:Serving Size: 1 enchilada Calories: 271.2Fat: 10.5 g  Protein: 13 g Carb: 30.5 g  Fiber: 3.6 g  Sugars:  6.1 g


8.5oz chicken breast - shredded
1 tbsp EVOO
1 cup onion - finely chopped
2 cloves garlic - minced
1/2 cup cilantro - divided
1 tsp cumin
1 tsp chipotle chili powder/pepper
1/2 tsp oregano
3/4 cup tomato sauce
1/3 cup fat free chicken broth
1 cup low fat Mexican cheese
8 whole wheat tortillas

Enchilada Sauce

1.5 cups tomato sauce
3/4 cups fat free chicken broth
2 garlic cloves - minced
2 heaping tbsp chipotle chilis in adobo sauce (approx. 1 can)
1/2 tsp chipotle chili powder
1/2 tsp cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste


Place a saucepan over medium heat and coat liberally with cooking spray.  Cook the garlic until fragrant.  Add the tomato sauce, chicken broth, chipotle chilis, and seasoning and bring to a boil. 

 Reduce heat to low and simmer 8-10 minutes.  Remove the large chipotle chilis from the sauce and chop them into bite sized pieces, then add them back to the pot.  Set aside until you are ready to use.

Preheat your oven to 400 degrees. 

Heat the EVOO in a large skillet over medium-high heat.  Saute' the garlic and onion until the onion is translucent, approximately 2 minutes.  Stir in the chicken, tomato sauce, chicken broth, spices and 1/4 cup cilantro and cook 4-5 minutes.  Remove from heat.

Spray a large (15X11 or 13X9) glass pan with cooking spray.  Lay a tortilla on the counter and put 1/3 cup chicken mixture in the middle and roll it. 

Place it in the pan seam side down and repeat with the remaining 7 tortillas.  Top them with the enchilada sauce and cheese. 

Cover tightly with aluminium foil and bake for 25 minutes.  Top with remaining cilantro and serve. 


  1. Where did you get the shredded chicken from? Did you make it yourself or got it from the store?

    1. Hey Shayla. I made it myself at home. Just put the chicken breasts in a saucepan, put enough water in to cover the breasts and then bring it to a boil. Continue to cook 12-14 minutes or until its no longer pink inside. Let them cool and then use two forks to shred the meat.