Cheesy Chicken Enchiladas with Creamy Sauce
This recipe is designed to bring a Mediterranean twist to a classic dish. It uses wholesome ingredients inspired by the Mediterranean diet, such as olive oil, fresh herbs, and Greek yogurt.
These enchiladas combine tender shredded chicken, creamy Mediterranean-inspired sauce, and a cheesy topping, all wrapped in whole-grain tortillas. A healthy twist on a Mexican classic, the dish incorporates Mediterranean staples like olive oil, Greek yogurt, and fresh herbs, creating a fusion that’s both hearty and wholesome.
Ingredients:
For the Filling:
2 cups cooked, shredded chicken breast (or rotisserie chicken)
1 cup cooked quinoa or bulgur (optional, for extra texture)
1 cup crumbled feta cheese
1 cup shredded mozzarella cheese (or a mix of mozzarella and Parmesan)
1 medium red onion, finely chopped
1 red bell pepper, diced
1/3 cup sun-dried tomatoes, chopped
1/4 cup chopped Kalamata olives (optional)
1/4 cup fresh parsley, chopped
1 teaspoon dried oregano
1 teaspoon smoked paprika
Salt and black pepper to taste
For the Creamy Sauce:
2 tablespoons olive oil
2 tablespoons all-purpose flour (or whole wheat flour)
2 cups unsweetened almond milk (or regular milk)
1 cup plain Greek yogurt
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Salt and black pepper to taste
For the Enchiladas:
8-10 whole wheat or corn tortillas
1/2 cup shredded mozzarella (for topping)
Fresh parsley or basil for garnish
Instructions:
1. Prepare the Filling
Heat a skillet over medium heat and sauté the onion and red bell pepper in olive oil until softened (about 5 minutes).
In a large bowl, mix the shredded chicken, cooked quinoa (if using), feta cheese, mozzarella, sautéed vegetables, sun-dried tomatoes, olives, parsley, oregano, paprika, salt, and pepper. Set aside.
2. Make the Creamy Sauce
In a saucepan, heat olive oil over medium heat. Whisk in the flour and cook for 1-2 minutes to remove the raw flour taste.
Gradually add almond milk while whisking constantly to prevent lumps. Cook until thickened, about 5-7 minutes.
Remove from heat and whisk in Greek yogurt, garlic powder, onion powder, salt, and pepper.
3. Assemble the Enchiladas
Preheat your oven to 375°F (190°C).
Spread a thin layer of the creamy sauce on the bottom of a 9×13-inch baking dish.
Warm the tortillas to make them pliable. Spoon about 1/4 cup of the chicken mixture onto each tortilla, roll tightly, and place seam-side down in the dish.
Pour the remaining creamy sauce evenly over the enchiladas. Sprinkle with shredded mozzarella.
4. Bake
Cover the dish with foil and bake for 20 minutes.
Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.
5. Garnish and Serve
Let the enchiladas cool slightly before serving. Garnish with fresh parsley or basil.
Serve with a side of arugula salad or roasted vegetables for a complete Mediterranean-inspired meal.
Enjoy your flavorful and healthier Mediterranean cheesy chicken enchiladas!
Cooking Tips
Chicken Prep:
Use rotisserie chicken for convenience or poach chicken breasts for a leaner option. Add Mediterranean spices like oregano, thyme, or paprika for flavor.
Sauce:
Replace traditional sour cream with Greek yogurt for creaminess and extra protein.
Use low-sodium chicken broth and olive oil to keep the dish heart-healthy.
Cheese Selection:
Opt for feta or a mix of mozzarella and Parmesan for a Mediterranean twist. Use reduced-fat cheese to cut calories.
Tortillas:
Whole-grain tortillas add fiber and are more aligned with Mediterranean nutrition principles than refined flour versions.
Veggies:
Add sautéed spinach, roasted red peppers, or zucchini to boost the vegetable content.
Assembly:
Spread a thin layer of sauce on the bottom of the baking dish to prevent sticking. Roll tortillas tightly to maintain structure.
Cooking:
Cover with foil for the first half of baking to prevent the cheese from over-browning, then uncover to let it bubble.
Garnish:
Finish with fresh parsley, basil, or a sprinkle of lemon zest for a bright touch.
Nutrition Insights
High-Protein: Chicken and Greek yogurt provide lean protein.
Healthy Fats: Olive oil and cheese contribute heart-healthy fats.
Fiber-Rich: Whole-grain tortillas and optional veggies help with digestion.
Lower Sodium: Use low-sodium broth, minimal salt, and fresh herbs to enhance flavor without extra sodium.
Balanced Calories: Moderate use of cheese keeps it satisfying but not overly indulgent.
This dish delivers a well-rounded meal that fits into a Mediterranean-inspired diet while still feeling like comfort food.