Friday Fuel – Recipe Special Feature!

Hey guys! This week, I decided it was time to take a break from the philosophical posts about appreciating life and share with you one of my favorite recipes. With school, work, and whatever else you have going on in your life, its nice to have a meal you can make once and have plenty of leftovers to freeze for emergency dinners. One of the best tips I can give you for maintaining a healthy diet is to always be prepared. We all know how it goes…soccer practice runs late, you have a meeting after work/school, etc. Plain and simple, life happens. These moments make it so easy to stop by your favorite fast food place and pick up a quick bite to eat. Don’t get me wrong, treating yourself every once in a while is great, but you can quickly find yourself sitting in the drive-thru a few nights a week. It may be convenient and delicious, but it’s probably not the best choice for your waistline. So, let’s talk enchiladas!

Healthy enchiladas? Is that even a thing? Why yes, my friends, it sure is! In this recipe, we are stuffing corn tortillas with fresh, juicy rotisserie chicken and black beans, dousing them with a homemade enchiladas sauce, and melting ooey-gooey cheese all over the top. Every enchilada is bursting with whole grains from the corn tortillas; fiber, potassium, iron, and complex carbs from the beans; B-vitamins and lean protein from the rotisserie chicken; calcium and protein from the cheese; and antioxidants and vitamins from the homemade sauce. If that doesn’t get you excited, then we might need to talk in private 🙂

I got this recipe from Cooking Light, but I doctored it up a little bit over the years. They put out great recipes, but its always fun to make it your own. What I love about these enchiladas is they are packed with flavor, filling, and don’t break the waistline. Serve them with a side salad or peas, and you have an award winning meal! Best of all, the recipe serves 6 people (2 enchiladas each). It can easily be doubled if you have a large family or want a ton of leftovers. Feel free to top them with whatever you like…I love to add fresh cilantro, sour cream, salsa, and a splash of lime juice. Oh, don’t forget the Sriracha! I hope you guys enjoy!

Quick and Easy Chicken Enchiladas

Serving Size: 2 enchiladas with one tablespoon of sour cream


  • 1 cup pre-chopped white onion (you can also chop your own depending on how much time you have)
  • 1 cup reduced sodium chicken stock
  • 1 tablespoon all-purpose flour
  • 1 1/2 – 2 tablespoons chili powder (depending on your “spicy” preference)
  • 2 teaspoons ground cumin
  • 3/4 teaspoon garlic powder
  • 1/2 – 1 teaspoon crushed red pepper (again, depending on how spicy you like it)
  • 1/4 teaspoon salt
  • 1 15-ounce can unsalted tomato sauce
  • 3 cups shredded skinless rotisserie chicken breast (about 15 ounces)
  • 1 15-ounce can unsalted/reduced sodium black beans, rinsed and drained
  • 12 (6-inch) corn tortillas
  • Cooking spray
  • 3 ounces pre-shredded reduced fat 4-cheese Mexican blend cheese (about 3/4 cup)
  • 1 cup chopped tomato
  • 1/4 cup chopped fresh cilantro
  • 6 tablespoons light sour cream
  • Optional: 6-10 sliced olives


Step 1

Preheat broiler to high.

Step 2

Combine the first 9 ingredients in a medium saucepan, and stir with a whisk. Next, bring it to a boil over high heat and cook it for 2 minutes, or until it is thickened. Reserve 1 1/2 cups sauce mixture (very important!). Add the chicken and beans to pan, and cook for 2 more minutes or until the chicken is hot.

Step 3

Stack tortillas and wrap them in a damp paper towel. Place them in the microwave on HIGH for 25 seconds to warm them up. Grab a 1/3-cup measuring cup, and use it to spoon a scoop of the chicken mixture into the center of a tortilla. Then, roll it up. Repeat for the remaining tortillas. Next, plan tortillas seam side down in bottom of a 13×9-inch glass or ceramic baking dish coated with cooking spray. Top them with the reserved sauce and cheese. Place the dish in the broiler for 3-5 minutes or until cheese is lightly browned, the sauce is bubbly, and the middle of the tortillas are hot. Top with tomato and cilantro. Serve with sour cream.

Topping suggestions: salsa, avocado, onion, hot sauce (either Sriracha or Chipotle Tabasco…it transforms the enchiladas!), or lime juice.

Side dish suggestions: Peas or a side salad.

Nutrition information per serving:

Calories: 433

Fat: 16 g

Saturated fat: 3 g

Trans fat: 0 g

Cholesterol: 71 mg

Sodium 742 mg

Potassium: 627 g

Carbohydrates: 40 g

Fiber: 10 g

Sugar: 5.5 g

Protein: 31 g

Vitamin A: 53.4%

Vitamin C: 9.2%

Calcium: 24.1%

Iron: 36%



2 thoughts on “Friday Fuel – Recipe Special Feature!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s