A delicious high-protein meal, 38g Protein Chicken Enchiladas with Dreamy White Sauce are perfect for any occasion. These enchiladas feature tender chicken wrapped in whole wheat tortillas and smothered in a creamy white sauce, making them a healthy yet satisfying option for dinner. Whether you’re hosting friends or enjoying a cozy family meal, this recipe is sure to impress with its rich flavors and nutritional benefits.
Why You’ll Love This Recipe
- High in Protein: Each serving packs an impressive 38 grams of protein, making it an excellent choice for muscle recovery and satiety.
- Quick and Easy: With just 35 minutes from prep to plate, you can whip up this dish on busy weeknights.
- Family-Friendly: The creamy sauce and tender chicken appeal to both kids and adults, ensuring everyone will love it.
- Versatile Ingredients: You can easily swap out ingredients based on what you have on hand or your personal preferences.
- Healthy Comfort Food: Enjoy the comfort of enchiladas without the guilt; this recipe is nutritious but still delicious.
Tools and Preparation
To make these enchiladas, you’ll need a few essential tools to help you along the way. Having the right equipment makes cooking easier and ensures better results.
Essential Tools and Equipment
- Baking dish
- Mixing bowl
- Whisk
- Knife
Importance of Each Tool
- Baking dish: A good quality baking dish ensures even cooking and helps achieve that perfect bubbly top.
- Mixing bowl: A large mixing bowl is vital for combining ingredients efficiently without spills.
- Whisk: A whisk is essential for blending the sauce smoothly, giving it that dreamy texture.
Ingredients
For the Chicken Filling
- 2 cups cooked chicken, shredded
- 1 tsp garlic powder
- 1 tsp cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
For the Enchiladas
- 8 whole wheat tortillas
For the Dreamy White Sauce
- 1 cup Greek yogurt
- 1/4 cup milk
- 1 tbsp olive oil
- 1/2 cup shredded cheese
How to Make 38g Protein Chicken Enchiladas with Dreamy White Sauce
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). This ensures that your enchiladas bake evenly when they are placed in the oven.
Step 2: Prepare the Chicken Filling
In a mixing bowl, combine:
1. Shredded chicken with garlic powder, cumin, salt, and black pepper.
2. Mix until well combined.
Step 3: Assemble the Enchiladas
Take each tortilla and:
1. Fill it with a generous amount of the chicken mixture.
2. Roll it tightly to secure the filling inside.
Step 4: Place in Baking Dish
Arrange the rolled tortillas seam-side down in a baking dish. Make sure they are snug but not overcrowded to ensure even baking.
Step 5: Make the Dreamy White Sauce
In another bowl, whisk together:
1. Greek yogurt,
2. Milk,
3. Olive oil until smooth.
Step 6: Pour Sauce Over Enchiladas
Carefully pour the dreamy white sauce over the assembled enchiladas in the baking dish.
Step 7: Add Cheese Topping
Sprinkle shredded cheese generously over the top of the enchiladas for that melty finish.
Step 8: Bake Until Bubbly
Bake in your preheated oven for about 20 minutes or until bubbly and golden brown on top. Enjoy your high-protein meal!
How to Serve 38g Protein Chicken Enchiladas with Dreamy White Sauce
Serving your 38g Protein Chicken Enchiladas with Dreamy White Sauce can elevate the meal experience. With a few creative ideas, you can make this delicious dish even more enjoyable.
Fresh Salad
- A light garden salad with mixed greens, cherry tomatoes, and a simple vinaigrette pairs well. It adds freshness and contrasts the creamy enchiladas.
Avocado Slices
- Serve slices of ripe avocado on the side. The creaminess of avocado complements the richness of the white sauce beautifully.
Sour Cream or Greek Yogurt
- A dollop of sour cream or extra Greek yogurt can enhance flavors and add creaminess to each bite.
Fresh Cilantro Garnish
- Sprinkle chopped fresh cilantro on top for a burst of flavor. It adds color and a fresh herbaceous note.
Sliced Jalapeños
- For those who enjoy heat, serve sliced jalapeños on the side. They provide a spicy kick that can enhance the overall dish.
How to Perfect 38g Protein Chicken Enchiladas with Dreamy White Sauce
To make your 38g Protein Chicken Enchiladas truly stand out, consider these helpful tips.
- Use leftovers wisely: If you have leftover chicken, this is a perfect way to utilize it while saving time.
- Customize your filling: Feel free to add beans or vegetables like bell peppers for extra nutrition and texture.
- Experiment with cheese: Try different types of cheese for varied flavors; pepper jack adds spice while mozzarella provides meltiness.
- Make it gluten-free: Use gluten-free tortillas if needed, ensuring everyone can enjoy this dish.
- Adjust sauce consistency: If you prefer a thinner sauce, add more milk until you achieve your desired texture.
- Let it rest before serving: Allowing the enchiladas to sit for a few minutes after baking helps them hold together better when serving.
Best Side Dishes for 38g Protein Chicken Enchiladas with Dreamy White Sauce
Pairing side dishes with your enchiladas will enhance your meal experience. Here are some great options to consider:
Spanish Rice
A flavorful rice cooked with tomatoes and spices complements the enchiladas perfectly.Black Bean Salad
A refreshing mix of black beans, corn, and diced peppers offers protein and fiber alongside the main dish.Corn on the Cob
Grilled or boiled corn provides sweetness and crunch. Serve it with lime for added zest!Roasted Vegetables
Oven-roasted seasonal vegetables bring vibrant colors and flavors that balance nicely with creamy enchiladas.Guacamole
This creamy avocado dip is perfect for scooping up with tortilla chips or spreading on your plate alongside enchiladas.Cabbage Slaw
A crunchy cabbage slaw dressed with lime juice adds freshness and a delightful crunch that contrasts well with soft enchiladas.Chips and Salsa
Crunchy tortilla chips served with salsa make an excellent starter or side, enhancing the Mexican flavor theme.Grilled Zucchini
Lightly seasoned grilled zucchini is a healthy side that brings forward summer flavors without overpowering the main dish.
Common Mistakes to Avoid
When making 38g Protein Chicken Enchiladas with Dreamy White Sauce, it’s easy to make a few common mistakes. Here are some tips to ensure your dish turns out perfectly.
Using the Wrong Tortillas: Opt for whole wheat tortillas for added fiber and flavor. Avoid using regular white flour tortillas, as they can make the enchiladas heavy and less nutritious.
Overcooking the Chicken: Ensure that your chicken is cooked just right before shredding. Overcooked chicken can become dry and tough. Use a meat thermometer to check for doneness.
Not Seasoning Enough: The spices are crucial for flavor. Be generous with garlic powder, cumin, salt, and pepper to enhance the taste of the enchiladas. Taste the chicken mixture before filling the tortillas to adjust seasoning if needed.
Skipping the Sauce: The dreamy white sauce is essential for moisture and flavor. Don’t skip this step! Whisk together Greek yogurt, milk, and olive oil for a creamy topping.
Crowding the Baking Dish: Leave space between enchiladas in the baking dish. Crowding them can lead to uneven cooking and prevent them from getting bubbly and golden on top.
Storage & Reheating Instructions
Refrigerator Storage
- Store leftovers in an airtight container.
- Keep in the refrigerator for up to 3 days.
Freezing 38g Protein Chicken Enchiladas with Dreamy White Sauce
- Wrap enchiladas tightly in plastic wrap or aluminum foil.
- Freeze for up to 3 months for best quality.
Reheating 38g Protein Chicken Enchiladas with Dreamy White Sauce
Oven: Preheat oven to 350°F (175°C). Cover enchiladas with foil and heat for about 20 minutes.
Microwave: Place a single serving on a microwave-safe plate. Heat on high for about 1-2 minutes or until hot.
Stovetop: In a skillet over medium heat, add a splash of water and cover. Heat for about 5-7 minutes until warmed through.
Frequently Asked Questions
Here are some common questions about making 38g Protein Chicken Enchiladas with Dreamy White Sauce.
Can I use leftover chicken?
Yes! Leftover roasted or grilled chicken works great in this recipe. Just shred it before mixing with spices.
How do I make this recipe vegetarian?
You can substitute shredded chicken with beans or lentils for a plant-based option while keeping protein levels high.
What can I serve alongside these enchiladas?
These enchiladas pair well with a fresh salad, guacamole, or Mexican-style rice for a complete meal.
How do I customize the sauce?
Feel free to add spices like chili powder or jalapeños to the sauce if you prefer some heat!
Final Thoughts
These 38g Protein Chicken Enchiladas with Dreamy White Sauce are not only delicious but also versatile. You can customize them by adding vegetables or changing up proteins based on your preference. Give this recipe a try; it’s an easy dinner option that packs a protein punch!
38g Protein Chicken Enchiladas with Dreamy White Sauce
Indulge in a delightful dinner with these 38g Protein Chicken Enchiladas with Dreamy White Sauce. This recipe combines tender shredded chicken wrapped in whole wheat tortillas, layered under a creamy and healthy white sauce, making it a satisfying meal that the entire family will enjoy. Packed with an impressive amount of protein, this dish is not only quick to prepare but also versatile, allowing you to customize it according to your taste preferences or what you have on hand. Perfect for busy weeknights or when entertaining guests, these enchiladas are both nutritious and comforting.
- Total Time: 35 minutes
- Yield: Serves 4
Ingredients
- 2 cups cooked shredded chicken
- 8 whole wheat tortillas
- 1 cup Greek yogurt
- 1/4 cup milk
- 1 tbsp olive oil
- 1/2 cup shredded cheese
- 1 tsp garlic powder
- 1 tsp cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine shredded chicken with garlic powder, cumin, salt, and black pepper; mix well.
- Fill each tortilla with the chicken mixture and roll tightly.
- Place the rolled tortillas seam-side down in a baking dish.
- In another bowl, whisk together Greek yogurt, milk, and olive oil until smooth; pour over the enchiladas.
- Top with shredded cheese.
- Bake for about 20 minutes or until bubbly and golden brown.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main
- Method: Baking
- Cuisine: Mexican
Nutrition
- Serving Size: 1 enchilada (approx. 150g)
- Calories: 365
- Sugar: 4g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 6g
- Protein: 38g
- Cholesterol: 90mg
Keywords: Use leftover chicken for quicker preparation. Add beans or vegetables for extra nutrition. Experiment with different cheeses for varied flavor profiles.