Healthy White Chicken Enchiladas

If you’re looking for a flavorful and healthier twist on classic enchiladas, Healthy White Chicken Enchiladas are the perfect dish. Packed with tender chicken, creamy white sauce, and zesty flavors, these enchiladas are lighter on calories but big on taste. Whether for a family dinner or a special gathering, this recipe is sure to impress.

Ingredients

• For the filling:
  • 2 cups cooked, shredded chicken (preferably skinless, boneless chicken breast)
  • 1 cup plain Greek yogurt or low-fat sour cream
  • 1 cup shredded reduced-fat cheese (such as mozzarella or Monterey Jack)
  • 1/2 cup chopped green onions
  • 1/4 cup chopped fresh cilantro (optional)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
• For the white sauce:
  • 2 tablespoons unsalted butter or olive oil
  • 2 tablespoons whole wheat or all-purpose flour
  • 1 1/2 cups low-sodium chicken broth
  • 1/2 cup plain Greek yogurt or low-fat sour cream
  • 1/2 cup shredded reduced-fat cheese
  • 1 small can (4 oz) diced green chilies
• For assembly:
  • 8 whole-grain or low-carb tortillas
  • Additional shredded cheese for topping (optional)

Instructions

1. Preheat the oven: Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish lightly with cooking spray or olive oil.
2. Prepare the filling: In a large mixing bowl, combine the shredded chicken, Greek yogurt or sour cream, shredded cheese, green onions, cilantro (if using), garlic powder, cumin, salt, and pepper. Mix until well combined.
3. Prepare the white sauce:
   • In a medium saucepan, melt the butter or heat the olive oil over medium heat. Add the flour and whisk until smooth and bubbly.
   • Slowly pour in the chicken broth, whisking continuously to prevent lumps. Cook for 2-3 minutes until thickened.
   • Reduce the heat to low and stir in the Greek yogurt or sour cream, shredded cheese, and diced green chilies. Mix until the sauce is smooth and creamy.
4. Assemble the enchiladas:
   • Spread a small amount of the white sauce over the bottom of the prepared baking dish.
   • Spoon a generous amount of the chicken filling onto each tortilla, roll tightly, and place seam-side down in the baking dish.
   • Pour the remaining white sauce evenly over the enchiladas. Sprinkle with additional shredded cheese if desired.
5. Bake: Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and lightly golden.
6. Serve: Garnish with fresh cilantro, green onions, or a dollop of Greek yogurt. Serve hot and enjoy!

Serving and Storage Tips

• Serving: Serve the enchiladas with a side of steamed vegetables, a crisp green salad, or a scoop of brown rice for a complete and balanced meal.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, cover and microwave until heated through, or bake in the oven at 350°F (175°C) for 15-20 minutes.
• Freezing: You can freeze the assembled enchiladas (before baking) for up to 2 months. Thaw in the refrigerator overnight before baking as directed.

FAQs

1. Can I make these enchiladas gluten-free?
Yes, substitute whole wheat flour with gluten-free flour for the white sauce and use gluten-free tortillas.

2. What can I use instead of Greek yogurt?
You can use low-fat sour cream or a dairy-free yogurt alternative for a similar creamy texture.

3. Can I make this dish ahead of time?
Absolutely! Assemble the enchiladas and refrigerate for up to 24 hours before baking. Just add 5-10 minutes to the baking time if starting from cold.

4. Are there vegetarian alternatives for this recipe?
Yes, replace the chicken with sautéed vegetables like mushrooms, spinach, and bell peppers for a delicious vegetarian version.

Enjoy your Healthy White Chicken Enchiladas as a nutritious and satisfying meal that everyone will love!

Print