Healthy Chicken Enchiladas Recipe

    2 Servings

Ingredients

  • 1 Boneless Skinless Chicken Breast, shredded (about 1 cup)
  • 2 cups Egg Whites
  • 1/2 tablespoon Olive Oil
  • 1/2 small Onion, chopped (about 1/4 cup)
  • 1/2 tablespoon Garlic, minced
  • 1/2 cup Fire Roasted Tomatoes, blended in a food processor
  • 3 tablespoons Salsa
  • 1/4 teaspoon Red Chili Powder
  • 1/8 teaspoon Cumin
  • 1/8 teaspoon Smoked Paprika
  • 1/8 teaspoon Crushed Red Pepper, optional
  • salt and pepper, to taste
  • 1/4 cup Frozen Corn, if frozen, thawed
  • 1/2 cup Reduced Fat Shredded Cheddar Cheese
  • 3/4 cup Enchilada Sauce
For the Avocado Crema:
  • 1/4 cup Avocado, about half a large avocado
  • 1/4 cup Plain Greek Non Fat Yogurt
  • salt and pepper, to taste

Directions

For the Enchiladas:

  1. Bring a large pot of salted water to a boil and cook the chicken breast until it is no longer pink inside, about 15-20 minutes. Using two forks, shred the chicken and set aside to cool.
  2. Preheat your oven to 400°F and spray a small baking dish (mine was 6x8) with cooking spray, set aside.
  3. Spray a small, non-stick, frying pan with cooking spray and heat on high. Once hot, turn down the heat to medium/low and slowly pour 1/2 cup of liquid egg whites in, covering with a tight fitting lid. Cook until the top of the whites are just set and slightly bubbly (about 2-3 minutes). Remove the lid, carefully flip the egg whites and cook for an additional 2-3 minutes, or until the “tortilla” is cooked. Slide onto a plate and repeat with the remaining 1 1/2 cup egg whites.
  4. While the egg whites are cooking, heat the 1/2 Tablespoon oil in a large pan on medium/high heat. Cook the chopped onion and garlic until soft, about 1-2 minutes. Stir in the blended tomatoes, salsa, chili powder, cumin, paprika and red pepper flakes, if using. Season to taste with salt and pepper.

To Assemble:

  1. Take one egg white “tortilla” and place 2 Tablespoons of the tomato sauce in a line along the bottom portion. Top with 1 Tablespoon of the thawed corn and 1/4 cup of shredded chicken. Roll up tightly and place in the prepared baking dish, securing with a toothpick if needed. Repeat for the remaining enchiladas.
  2. Pour the enchiladas sauce evenly over the dish and top with the grated cheese.
  3. Bake until the cheese is melted, 8-10 minutes.
  4. While the enchiladas bake, add the avocado and Greek yogurt into a small food processor, and blend until well combined. Season to taste with salt and pepper.
  5.  Serve the enchiladas hot with the avocado crema and cilantro.

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Published:
Modified:
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Cooking Method:
Baked
Cuisine:
Tex Mex
Category:
Healthy Eating
Tags:
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Related Recipes:
Enchilada Recipes, Healthy Eating Recipes, Baked Recipes, Tex Mex Recipes, Mexican Recipes, Egg White Recipes, Chicken Recipes, Spicy Recipes
Recipe Yields:
4 enchiladas
Prep Time:
Cook Time:
Total Time:
Related Post:
Published:
Author: Amber Bracegirdle
Recipe Yields: 4 enchiladas
Prep Time: 30 minutes
Cook Time: 10 minutes
Total Time: 40 minutes

Nutrition Facts

Serving Size 2 enchiladas
Servings Per Recipe 2

Amount Per Serving
Calories from Fat 148
Calories 492

% Daily Value*
28%
Total Fat 19g
21%
  Saturated Fat 4g
33%
Sodium 804mg
6%
Total Carbohydrate 19g
4%
  Dietary Fiber 3g
  Sugars 6g
106%
Protein 53g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.