Tasty, healthy chicken enchilada recipe that is really easy to make.
- 1 tablespoon olive oil
- 1 bunch green onions diced
- 1 1/2 pounds chicken breast tenderloins cut into smaller pieces
- 1 pack taco or fajita seasoning mix
- 8 each flour or whole wheat tortilla shells
- 2 cups shredded cheese mexican or fiesta blend works really well.
- 1 can (14.5 oz) enchilada sauce whatever heat you prefer, i use medium
- reduced fat sour cream (optional)
- Carbohydrate 33.8467657894737 g
- Cholesterol 163.382165475 mg
- Fat 27.6949540822653 g
- Fiber 16.3879383289576 g
- Protein 61.8861179338662 g
- Saturated Fat 12.7065777509074 g
- Serving Size 1 1 Serving (434g)
- Sodium 1657.46254018751 mg
- Sugar 17.4588274605161 g
- Trans Fat 8.57276167630585 g
- Calories 583 calories
Step-by-step
- Heat olive oil in pan and brown chicken tenderloin pieces, making sure to cook thoroughly.
- Simmer in taco/fajita seasoning mix per the instructions on the pack.
- Preheat oven to 350 degrees.
- In each tortilla shell, add a small amount of chicken mixture, chopped green onions and cheese.
- Roll tortilla shell tight enough to fit 8 into a 9" x 13" baking dish.
- When all enchiladas are in the baking dish, pour the can of enchilada sauce over the top, coating thoroughly.
- If there is any chicken mixture remaining, spread evenly over the top. Also spread the rest of the green onions and the cheese.
- Bake in preheated oven for about 30 minutes, or until hot all the way through. The cheese should be melted and browned on top, but not burnt.
- Serve with Mexican or Spanish rice and refried beans. Top with sour cream, salsa, or anything else you enjoy on your enchiladas.
Will the tortillas turn to mush before the cheese browns on top? That persistent worry dictates every move when assembling wrapped bakes laden with canned sauce. Managing internal moisture is the single technique that determines success or failure here, preventing the flour or whole wheat shells from dissolving into a wet paste during the thirty minutes of thermal exposure. Brown the chicken tenderloins over medium heat in olive oil until fully opaque, letting excess surface moisture evaporate completely in the pan before introducing the spice blend and water called for by the packet. If wet chicken goes straight into the roll, steam collects inside the enclosed tortilla and breaks down the structure from the inside out. Cut the chicken breast tenderloins into uniform, bite-sized pieces to ensure they distribute evenly alongside the diced green onions and Mexican blend cheese, which acts as a secondary structural binder. Pack exactly eight rolls tightly into a nine-by-thirteen-inch glass or ceramic baking dish so they support one another while baking. Pour the fourteen-and-a-half-ounce can of enchilada sauce evenly over the top, but ensure the edges of the tortillas remain slightly exposed to the dry oven heat if you prefer a contrast between soft centers and lightly crisped rims. Bake at 350 degrees until the dairy melts completely and shows golden brown spots without burning the edges of the sauce. Traditional accompaniments like refried beans and Spanish rice provide a starchy, savory balance to the acidity and salt load of the tomato-based chile sauce, rounding out the heavy protein profile of the main dish.
