Healthy Verde Enchiladas
Another recipe favorite spouted from my husbands’ need to track all calories to lift some heavy ass weight. I’ll say it now, I’m not a big ‘let’s mix veggies into this meal and make it healthy’ girl, but this recipe changed that. Simple shredded chicken, squash, zucchini, and cheese, but man do these pack a punch. You (actually) barely notice the veggies are in there. I don’t have kids yet, but my guess is, you could chop those veggies up so small, the kiddos won’t even notice because these are just that yummy! Not only are they yummy and healthy, but also super f***ing easy - the only thing you have to watch out for is burning your hands because you procrastinated putting these together (as I have done. MANY. TIMES.)
Chicken and Veggie Enchiladas
Ingredients
- 1 T neutral oil
- 2 chopped zucchini, chopped
- 2 summer squash, chopped
- 1/2 yellow onion, chopped
- 3-4 cloves garlic, minced
- 12 oz shredded chicken
- 1 T chili powder
- 1 t cayenne
- 1 t mexican oregano
- salt + pepper, to taste
- 4 oz shredded monterray jack cheese
- 12 8-inch tortillas (I like mixla tortillas, they have the taste of a corn tortilla, but the texture of flour)
- cooking spray (for pan)
- 1/2 c bottled salsa verde
Instructions
- Heat the oil in a large non-stick skillet over medium heat. Add zucchini, squash, and onion, saute until tender, about 10 minutes, adding all seasonings during this time. Once tender, add garlic and cook 1 more minute, until fragrent. Add chicken and 3/4 cup of the cheese. Cook until chicken is warmed through and cheese is melted. Remove from heat.
- Preheat oven to broil, lightly grease a broil-safe 9x13" dish. Warm tortillas. Scoop 1/3 cup of the filling into each tortilla, roll it, and place seam down in the baking dish. Keep going until all filling is used, any leftover can be sprinkled on top. Pour salsa over top and sprinkle remaining 1/4 cup of cheese.
- Broil until cheese is melted and bubbly. Remove from oven and let cool for 5 minutes. Serve with more salsa on top.
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If you’re looking for a delicious, satisfying meal that won’t weigh you down, a low-calorie chicken and veggie enchilada is the perfect choice. Enchiladas are traditionally rich and hearty, but with a few simple adjustments, you can create a lighter version that’s just as flavorful and filling.
The star of this dish is, of course, the chicken. Opting for lean cuts, such as chicken breast, not only reduces calories but also packs a protein punch. Cooking the chicken with minimal oil and using bold spices—think cumin, chili powder, and garlic—infuses it with flavor without the added calories. Shredding the chicken after cooking allows it to absorb the spices fully, creating a savory filling that’s both satisfying and healthy.
Now, let’s talk about the veggies. Incorporating a variety of colorful vegetables not only boosts the nutritional value but also adds texture and flavor. Zucchini, and squash are excellent choices, as they cook down nicely and meld beautifully with the chicken. Not only do they enhance the dish’s vibrancy, but they also contribute essential vitamins and minerals. You can sauté the veggies with onions and garlic to bring out their natural sweetness and deepen the overall flavor profile.
When it comes to the tortillas, traditional flour tortillas can be heavy, so opting for corn tortillas is a smart swap. Corn tortillas are naturally lower in calories and add a delightful corn flavor that pairs well with the filling. To make them more pliable for rolling, lightly warm them in a skillet or microwave. This simple step helps prevent cracking and allows for easy wrapping around your delicious filling.
The sauce is another area where you can lighten things up without sacrificing taste. Instead of heavy cream or cheese-based sauces, consider using a salsa verde. Drizzling this salsa over the filled tortillas not only adds moisture but also enhances the overall flavor.
Cheese is often a hallmark of traditional enchiladas, but you can use it sparingly to keep the dish lighter. A small amount of shredded cheese can be added on top before baking, allowing it to melt into a bubbly, golden layer. Alternatively, consider using low-fat cheese or even nutritional yeast for a cheesy flavor without the extra calories.
When it’s time to assemble, spoon the chicken and veggie mixture into each tortilla, roll them up, and place them seam-side down in the dish. Cover the enchiladas with the remaining sauce and a light sprinkle of cheese before baking until heated through and bubbly.
The beauty of this low-calorie chicken and veggie enchilada recipe lies in its versatility. Feel free to customize the filling based on seasonal vegetables or personal preferences. You can also add beans for extra fiber and protein or switch up the spices for a different flavor profile. The possibilities are endless!
Serving these enchiladas with a fresh salad or a side of steamed veggies creates a complete, satisfying meal that’s perfect for any night of the week. With this approach, you’ll enjoy all the comfort of classic enchiladas while keeping your meal light and nutritious. Whether you’re trying to eat healthier or simply looking for a new favorite dish, these low-calorie chicken and veggie enchiladas are sure to impress!