Delicious Low-Calorie High-Protein Enchiladas: A Healthy Mexican Dinner
Hello, friends! Are you ready to indulge in some delicious enchiladas without the guilt? I love whipping up these Low-Calorie High-Protein Enchiladas, and let me tell you, they hit the spot every single time! Packed with lean protein, fiber, and lots of flavor, this dish is perfect for a cozy dinner or a family gathering. So, let’s jump right into this easy recipe!
Nutritional Benefits
One of the best parts about these enchiladas is how healthy they are! With lean ground turkey or chicken as the star protein and whole wheat tortillas, you’re making a smart choice. Here’s a quick rundown of the major nutritional benefits:
- High Protein: With the combination of turkey/chicken and black beans, you’re loading up on protein. This nutrient is great for muscle repair and keeping you full longer.
- Fiber Boost: Black beans and corn are both high in fiber, which is essential for a happy digestive system!
- Lower in Calories: Using low-calorie enchilada sauce and low-fat cheese helps keep the calories down while still letting you enjoy cheesy goodness!
Adaptable Variations
One of my favorite things about cooking is how easily you can adapt a recipe. Here are some fun variations you can try:
- Vegetarian Option: Swap the ground turkey or chicken for more beans or a plant-based meat alternative to make it vegetarian-friendly.
- Spice it Up: If you like it hot, try adding some diced jalapeños or a sprinkle of red pepper flakes to the filling.
- Dairy-Free Delight: Use a dairy-free cheese substitute and skip the light sour cream for a dairy-free meal.
Easy Peasy Enchilada Recipe
Ingredients
- Whole wheat tortillas
- Lean ground turkey or chicken
- 1 can black beans (drained and rinsed)
- 1 cup corn (canned or frozen)
- 1 cup low-fat shredded cheese (e.g., cheddar or Mexican blend)
- 1 cup low-calorie enchilada sauce
- Diced tomatoes (for topping)
- Fresh cilantro (for garnish)
- 1 avocado (diced, for topping)
- Light sour cream or Greek yogurt (for topping)
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
Cooking Instructions
- Preheat the Oven: Preheat the oven to 375°F (190°C) so it’s nice and ready for your enchiladas.
- Prepare the Filling: Heat a large skillet over medium heat. Add the lean ground turkey or chicken and cook until it’s browned. Make sure to break it apart with a spatula as it cooks.
- Add Beans and Corn: Once the meat is fully cooked, drain any excess fat. Add in the black beans and corn, stirring to combine everything.
- Season the Mix: Sprinkle in the chili powder, cumin, garlic powder, onion powder, salt, and pepper. Stir well and let it cook for about 3-4 more minutes to really meld those flavors together. Remove from heat.
- Assemble the Enchiladas: Take a whole wheat tortilla, scoop a portion of the meat and bean mixture at one end, and sprinkle some shredded cheese on top. Roll it tightly and place it seam-side down in a baking dish. Repeat for all tortillas.
- Add Sauce: Pour the low-calorie enchilada sauce evenly over the enchiladas, making sure they’re well-covered.
- Top with Cheese: Sprinkle any remaining low-fat shredded cheese over the top of the enchiladas.
- Bake: Place the dish in the oven and bake for 20-25 minutes until the cheese is melted and bubbly.
- Prepare Toppings: While those delicious enchiladas are baking, chop your avocado, dice fresh tomatoes, and chop extra cilantro for garnish.
- Serve: When the enchiladas are done, take them out of the oven and serve them hot! Top with diced tomatoes, diced avocado, a dollop of light sour cream or Greek yogurt, and a sprinkle of cilantro.
- Enjoy: Your low-calorie high-protein enchiladas are ready to be enjoyed! You can serve them with a side of crunchy veggies or a simple salad!
Practical & Valuable Tips
- If you want an even cheesier experience, add half of the cheese inside the enchiladas and the rest on top!
- Store any leftovers in an airtight container in the fridge for up to 3 days. They reheat perfectly in the microwave!
- If you make too many enchiladas, freeze them before baking. Just pop them in the oven straight from the freezer—just add a few extra minutes of baking time!
Equipment Needed
Here’s what you’ll need to get started:
- A large skillet for cooking your filling
- A baking dish (around 9×13 inches)
- A spatula for mixing and serving
- A knife for chopping your toppings
- A cutting board for prep
Frequently Asked Questions
- Can I use different meats? Yes! You can easily substitute ground beef or shredded rotisserie chicken for a different flavor.
- Is this recipe gluten-free? It can be! Just use gluten-free tortillas to make the entire dish gluten-free.
- What can I serve with enchiladas? They pair perfectly with a simple green salad, rice, or even some roasted veggies!
- Can I make these ahead of time? Absolutely! You can assemble the enchiladas a day before and bake them when you’re ready.
- How do I store leftovers? Keep them in an airtight container in the fridge. You can reheat them in the microwave or oven.
Let’s get cooking! I’d love to hear how your enchiladas turn out. Share your creations and tips with me on Pinterest. We can inspire each other in our healthy cooking adventures!
