Whole Wheat Chicken Enchiladas

Image: Whole Wheat Chicken Enchiladas.
Developed by Robyn Stuewe, MA, RD, LD
Corporate wellness educator, Olathe, KS


2 pounds boneless, skinless, chicken breasts, diced
1 cup chopped green bell pepper
1⁄2 cup chopped onions
1 (4.5 ounce) can chopped green chilies, undrained
1 (8 ounce) container nonfat or low-fat sour cream
1 (1.5 ounce) envelope enchilada sauce mix, dry
1⁄2 cup water
8 (8-inch) whole wheat flour tortillas
1 1⁄4 cups Colby & Monterrey Jack cheeses or Mexican shredded cheese*
* 2% milk, shredded reduced-fat cheese (30% less fat) with added calcium


In a frying pan (without oil), fully cook diced chicken until tender and no longer pink. Stir in bell pepper and onion. Add the green chilies, sour cream, dry enchilada sauce mix and water. Mix and heat thoroughly.
Spray a 13 x 9 x 2-inch baking pan with nonstick cooking spray. Spread about 1⁄2 cup chicken mixture onto tortillas, roll up and place seam-side down in pan. Sprinkle on cheese to cover tortillas.
Bake in preheated 350°F oven 12-15 minutes, or until cheese melts. Serve warm.
Variation: Add 11⁄2 cups cooked white or brown rice to the chicken mixture.
Tip: For a smaller family, place half of the enchiladas in a greased 8 x 8-inch square baking pan; top with half of the cheese. Cover; date and freeze. Remove from freezer and bake in oven until cheese melts.
Makes 8 enchiladas.
Nutrition information per serving (one enchilada): 328 calories; 35 g protein; 31 g carbohydrate; 8 g fat (4 g saturated fat); 90 mg cholesterol; 2 mg iron; 4 g dietary fiber; 19 mcg folate and 1190 mg sodium.

For a meal or snack to be satisfying, aim for at least three food groups, two of which should be a protein and a whole grain food.