Chicken and Black Bean Enchiladas


These healthy Chicken and Black Bean Enchiladas are as good as any restaurant and good for you. That’s a winning dinner. This meal can also be made in advance and even frozen. 

Enchiladas have always been one of my must eats at a Mexican restaurant. There is nothing better. However, knowing that pack in tons of calories and fat, I have been focused on improving my enchilada game at home. And I finally discovered the secret. It’s making your own enchilada sauce. The flavor is so much better than a store-bought version and it’s actually surprisingly easy. 

Chicken, black beans, cilantro, and corn in a glass bowl with a yellow napkin.

The other key to making a healthy and diet/Weight Watchers friendly enchilada at home is focusing on filling it with good for you ingredients. This enchilada is stuffed with chicken breast, black beans, and corn. This creates a hearty filling that is packed with protein and fiber. Plus all of these are zero points for those on Weight Watchers, which makes them a nice low point enchilada. 

The other key to creating a healthier enchilada is the tortillas. Did you know the tortillas for most restaurant enchiladas are dipped in hot oil before being rolled? This helps them to be flexible and not break when being rolled. Luckily the microwave can do the same thing. Warming your tortilla slightly before rolling it will prevent cracking without adding tons of unnecessary calories. Additionally, I like to use a low carb whole wheat tortilla. This adds some extra fiber and cuts down on calories. However, any tortilla will work – flour, corn, low carb, high fiber, or paleo tortillas are all good choices.

Chicken and black bean enchiladas in a glass baking dish before being cooked.

Enchilada Sauce Recipe

  • 1 tbsp olive oil
  • 2 cups tomato sauce
  • 1 cup fat-free chicken broth
  • 2 garlic cloves, minced
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1.5 tbsp chipotle chiles in adobo sauce
  • Directions: Heat oil in a medium-sized saucepan over medium-high heat. Add all ingredients and bring to a low boil. Turn heat down to let, cover, and let simmer for 10-15 minutes. Season with salt and pepper as desired. Set aside.
  • Consider making a double or triple batch and freezing it for future use.

How to Freeze Chicken Enchiladas

The easiest way to freeze enchiladas is to prepare them in a freezer and oven safe container without baking them. Once they are fully prepared, wrap them tightly in plastic wrap. Then wrap them in foil. They can be frozen for 3-4 months. To bake them, remove the plastic wrap and cover them in foil. Bake for 30-40 minutes. Then remove the foil and finish baking them.

Do I have to roast the chicken?

Personally, I like the flavor of roasting my own chicken for these enchiladas but it does add an extra step. If you want to save time you can use leftover cooked chicken or store-bought rotisserie chicken. Consider tossing it with some cumin, chili powder, and garlic powder to add another layer of flavor. You can also add a can of drained diced tomatoes to the chicken as well to add some extra moisture and flavor. I like to use diced tomatoes with green chilies since we love heat but fire roasted tomatoes are also a good choice.



Post Author: MNS Master

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