November 15, 2009

Low Fat Cheesy Chicken Enchiladas

I was excited to make these low fat chicken enchiladas that I had found through, since I'm always looking for guy-friendly meals.

These were a delicious change of pace, and about 8 Weight Watchers points a piece (454 calories). Both Ben and my roomate's boyfriend liked them a lot, which begs the question: if these pass the "not-so-diet-conscious-guy" taste test, why would you make them with full-fat ingredients?

(I also just noticed the Cooking Light picture has these in a green casserole dish as well!)

These call for normal flour tortillas (medium sized), but I was wondering how they would be with low-carb flour tortillas? Maybe it would compromise the taste. I may experiment at report back. Normally I'm a sucker for cutting out the calories of normal flour tortillas since they can be so "expensive" calorically.

A serving is one enchilada, and this makes 8. Here's the recipe from Cooking Light below. Enjoy!


  • 2 1/2 cups chopped cooked chicken breast
  • 2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
  • 1 2/3 cups plain low-fat yogurt
  • 1/3 cup butter, melted
  • 1/4 cup chopped onion
  • 1 teaspoon minced garlic
  • 1/4 teaspoon freshly ground black pepper
  • 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup (such as Healthy Request), undiluted
  • 1 (4.5-ounce) can chopped green chiles, drained
  • 8 (8-inch) flour tortillas
  • 1 tablespoon canola oil
  • Cooking spray
  • 1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
  • 1/4 cup chopped green onions


  1. Preheat oven to 350°.
  2. Combine first 9 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.
  3. Heat a large skillet over medium-high heat. Working with 1 tortilla at a time, brush oil over both sides of tortilla. Add tortilla to pan; cook 5 seconds on each side or until toasted and soft. Remove from pan; arrange 1/2 cup chicken mixture down center of tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas, remaining oil, and remaining chicken mixture. Spread reserved 1 cup chicken mixture evenly over enchiladas. Cover and bake at 350° for 20 minutes. Uncover; sprinkle evenly with cheddar cheese and green onions; bake an additional 5 minutes or until cheese melts.

Nutritional Information

Calories: 454
Fat: 20.3g (sat 10.4g,mono 6.7g,poly 1.5g)
Protein: 30.8g
Carbohydrate: 36.6g
Fiber: 2.2g
Cholesterol: 73mg
Iron: 2.3mg
Sodium: 757mg


  1. These sound so delicious! I love chicken enchiladas. I haven't made any in a while though. I need to give this recipe a try.

  2. This looks much better than what Ben and I cooked a few weeks ago. Keep up the good work!

  3. I love that you have this recipe posted because I just bought ingredients to make healthy enchiladas and I was going to wing it! Now I will use your recipe as a guide!!

  4. Umm these look so good. We love our Tex/Mex out here in Texas so these are perfect.