Baked Enchiladas

These Healthy Baked Enchiladas are filled with lean chicken and fresh vegetables, topped with a homemade enchilada sauce for a deliciously wholesome meal. Packed with flavor and nutrients, they make a perfect dish for a light dinner.

Ingredients

• Whole wheat tortillas - 4
• Cooked chicken breast, shredded - 200 grams
• Black beans, rinsed and drained - 100 grams
• Corn kernels - 100 grams
• Red bell pepper, diced - 1 medium
• Onion, diced - 1 small
• Garlic, minced - 2 cloves
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Olive oil - 1 tablespoon
• Fresh cilantro, chopped - 2 tablespoons
• Tomato sauce - 200 grams
• Water - 100 ml
• Lime juice - 1 tablespoon
• Shredded low-fat cheese - 50 grams

Steps

1. Preheat the oven to 190°C (375°F).
2. In a skillet, heat olive oil over medium heat. Add diced onion and garlic, sautéing until softened, about 3-4 minutes.
3. Add the red bell pepper, corn, black beans, cumin, paprika, and salt to the skillet. Cook for another 5 minutes until vegetables are tender.
4. Stir in the shredded chicken and chopped cilantro. Mix well and remove from heat.
5. In a bowl, combine tomato sauce, water, and lime juice to make the enchilada sauce.
6. Spread a thin layer of the enchilada sauce on the bottom of a baking dish.
7. Take one tortilla, fill it with about 1/4 of the chicken mixture, roll it up, and place it seam-side down in the baking dish. Repeat with remaining tortillas.
8. Pour the remaining enchilada sauce over the rolled tortillas, and sprinkle shredded low-fat cheese on top.
9. Cover the baking dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for an additional 10 minutes until cheese is bubbly and golden.
10. Remove from oven and let cool for a few minutes before serving.

Nutrition

• Calories: 420
• Protein: 35 g
• Carbs: 48 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 3 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• High in protein from chicken and beans, promoting muscle health.
• Rich in fiber from whole wheat tortillas and vegetables, aiding digestion.

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