Friday, July 26, 2013

Chicken Enchilada Bake

This enchilada bake is so delicious and a much healthier version than most enchiladas.  There are only 250 calories and 7 grams of fat per serving.  Go ahead, enjoy!

1/2 cup chopped onion
3/4 cup reduced-sodium chicken broth
2 cloves minced garlic
1/4 tsp black pepper
3/4 cup light sour cream
2 TBS flour
2 cups shredded cooked chicken breast
4 (6") reduced-carb high-fiber flour tortillas (I used Mission Carb Balance tortillas)
1 (10 oz) can red enchilada sauce
3/4 cup rinsed, drained, canned black beans
1 (4 oz) can chopped green chilies, drained
1 cup shredded reduced-fat Mexican Blend cheese
1/2 cup minced fresh cilantro

Preheat oven to 350.

In a medium pot over medium heat, combine the onion, chicken broth, garlic and pepper and bring to a boil.  Reduce to a simmer, cover, and cook for about 3 minutes or until onions are tender.

In a small bowl, mix the sour cream and flour until smooth.  Add to the pot and cook, stirring occasionally, until thickened (about 5 minutes).  Remove from the heat and stir in the shredded chicken.  Set aside.

Spray a 2-quart casserole dish with non-stick cooking spray.  Cut tortillas into 1" long strips and line the bottom of the dish with them.  Top with a layer of the chicken filling, then the black beans, then the green chilies and end with the enchilada sauce.

Bake for 25 minutes.  Top with the cheese and bake for another 5 minutes or until the cheese has melted.  Let it sit for 10 minutes before cutting.  Top with fresh cilantro.

*For a firmer bake, add another layer of tortilla strips by cutting three additional tortillas into strips and laying them over the green chilies before adding the enchilada sauce.  This will add 40 calories per serving.  This is how I made my enchilada bake.

Source:  Eat More of What You Love - Marlene Koch



  1. Thanks for posting! I have her cookbook and made for the first time tonight. Like all of Marlene's recipes I've tried, it's a keeper. :-)