From the Kitchen of
Who doesn’t like Mexican food? No one in my house! These smothered chicken enchiladas are easy to make—and so yummy. It’s an old family recipe, tweaked just a little to lower the fat and calories. Give it a try and see if you don’t agree.
Here are the directions. You’ll need a 9×11-inch glass baking dish and a food scale so that you can weigh out each item, ensuring that the calorie and macronutrient counts for each enchilada are accurate.
Smothered Chicken Enchiladas
12 ounces chicken breast, cooked and shredded
1 15-ounce can mild red enchilada sauce
3 ounces low-fat cream cheese
1 4 1/4-ounce can chopped black olives
1 4 1/2-ounce can diced green chilies
1 15-ounce can black beans, rinsed and drained
6 ounces shredded part-skim mozzarella
6 La Banderita low-carb high-fiber tortillas
Preheat the oven to 350 F. Pour 1/4 cup of enchilada sauce on the bottom of a 9×11-inch glass baking dish. Tip the dish to spread the sauce evenly and coat the bottom.
Set out all the ingredients next to a food scale so you can weigh each item as you layer it on the enchiladas.
For each enchilada, lay an open tortilla on a cutting board, and top with the following:
2 ounces shredded chicken
1/2 ounce cream cheese, spread down the center of the wrap, from end to end
1 tablespoon enchilada sauce
1 tablespoon black olives
1 tablespoon diced green chilies
2 tablespoons black beans
1/2 ounce grated mozzarella
Fold in the top and bottom edges toward the center, about an inch on each side, and then roll the entire wrap from right to left. Place the enchilada in the baking dish, seam-side down. Repeat until all 6 tortillas are filled.
Using a measuring spoon, drizzle 1 tablespoon of enchilada sauce over each enchilada from end to end, covering as much as possible. Top each enchilada with 1/2 ounce of the mozzarella.
Cover the dish with foil, tucking the edges over the sides of the dish to seal, and place in the preheated oven. Bake for 20 minutes or until the enchiladas are warmed through. Remove the foil for the last 2-3 minutes to allow the cheese to melt.
Optional toppings: plain nonfat Greek yogurt, diced green onions, salsa, and fresh cilantro.
Serve with a green salad or steamed vegetables.
Makes 6 enchiladas.
Nutritional info per enchilada: 320 calories; protein, 27 grams; carbs, 19 grams; fat, 15 grams.
Check out our FIT RECIPE section for more deliciously healthy ideas!
IFBB Bikini Pro Robyn Maher is a fitness and nutrition expert who has
been featured on national and local TV. A graduate of Brigham
Young University with a degree in exercise science and wellness,
Robyn is an NASM Certified Personal Trainer and Fitness Nutrition
Specialist, YogaFit certified instructor, NPC judge and prep coach,
and the promoter of the IFBB/NPC Salt City Showdown. She’s also a
fitness model, public speaker, and mom of three who loves creating
healthy recipes and educating others on how to live an active, fit
lifestyle. Robyn lives near Salt Lake City.