38g Protein Chicken Enchiladas with Dreamy White Sauce Delight

Introduction to 38g Protein Chicken Enchiladas

When it comes to easy meal prep, homemade enchiladas are often overlooked—but they can be a game changer for young professionals. Picture this: after a long day at work, you’re looking for a quick, satisfying meal that packs a nutritional punch. That’s where these 38g protein chicken enchiladas come in, providing both convenience and a hearty dose of protein to fuel your next workout or bear the evening.

Why Homemade Enchiladas are a Game Changer for Young Professionals

Let’s be real: between work, social commitments, and finding time for self-care, cooking can often feel like a daunting task. However, spending a little time preparing a batch of 38g protein chicken enchiladas can transform your weeknight routine. Why?

• Efficient Meal Prep: These enchiladas can be made in batches and stored in the fridge or freezer, ensuring you always have a nutritious meal ready to go. Simply reheat and enjoy.

• Health-Conscious Choices: When you cook at home, you control the ingredients. Opting for lean chicken, whole-grain tortillas, and a creamy homemade sauce means you can indulge without completely sacrificing your health.

• Cost-Effective: Dining out can quickly add up, especially when you’re seeking healthier options. Preparing these enchiladas at home not only saves your wallet but also allows you to enjoy restaurant-quality food from the comfort of your kitchen.

• Versatility: Feel like switching things up? You can personalize your enchiladas by adding veggies, trying different proteins, or experimenting with spices. The options are limitless!

As a busy young professional myself, I’ve found that dedicating just a couple of hours on the weekend to meal prep can save me time during the week. I’ve learned the hard way (more than once) that grabbing takeout isn’t always the best solution—financially or nutritionally.

Incorporating 38g protein chicken enchiladas into your meal rotation does more than just provide a quick dinner option. It’s about creating a nourishing lifestyle that keeps you energized while also indulging in flavors you love. So, roll up those tortillas and get ready to serve up some deliciousness that your future self will thank you for! For more on meal prepping, check out resources like Meal Prep on Fleek to get you started!

Ingredients for 38g Protein Chicken Enchiladas

Creating a high-protein meal doesn’t have to be complicated, and that’s where these 38g protein chicken enchiladas shine! With a delightful blend of flavors and textures, you won’t even realize you’re eating healthily. Here’s what you need to get started:

For the Enchiladas:

• 2 cups cooked, shredded chicken
  (Great source of lean protein)

• 8 small corn tortillas
  (Choose whole grain for added fiber)

• 1 can (15 oz.) black beans, rinsed and drained
  (Packed with protein and healthy carbs)

• 1 cup low-fat shredded cheese
  (Opt for a Mexican blend for that authentic taste)

For the Dreamy White Sauce:

• 2 tablespoons olive oil
  (Heart-healthy fat)

• 2 tablespoons all-purpose flour
  (To create that creamy texture)

• 2 cups unsweetened almond milk
  (A low-calorie dairy alternative)

• ½ teaspoon garlic powder
  (For flavor depth)

• Salt and pepper to taste

These ingredients come together to create a filling, satisfying dish that fits perfectly into a busy lifestyle. Interested in more tips on meal prepping or ingredient swaps? Be sure to check out resources like Healthline or Nutrition.gov for expert advice!

Preparing 38g Protein Chicken Enchiladas

Cooking is not just about feeding the body; it’s also about nourishing the soul. When it comes to indulging in a hearty yet healthy dish, nothing beats 38g protein chicken enchiladas. With their cheesy goodness and a creamy white sauce that seemingly dances on your taste buds, these enchiladas will become a go-to in your meal repertoire. Ready to whip them up? Let’s dive into the steps!

Gather the ingredients

To get started, you’ll want to gather your ingredients. Here’s what you’ll need:

• For the filling:

• 2 cups cooked, shredded chicken (rotisserie chicken works great!)

• 1 cup Chicken Ham, chopped

• 1 tablespoon olive oil

• 1 cup onion, diced

• 2 cloves garlic, minced

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• 1 cup shredded cheese (cheddar or Monterey Jack)

• For the tortillas:

• 8 small corn or flour tortillas (whole wheat works too)

• For the creamy white sauce:

• 2 tablespoons butter

• 2 tablespoons all-purpose flour

• 2 cups milk (dairy or a non-dairy alternative)

• 1/2 teaspoon garlic powder

• 1/2 teaspoon onion powder

• 1 cup shredded cheese (for melting on top)

Gathering your ingredients first allows for a smoother cooking process. It’s almost like setting the stage for a great performance—you wouldn’t want to miss a crucial prop mid-scene!

Prepare the filling with spices

Now that you have your ingredients, let’s turn up the heat! In a large skillet over medium heat, add the olive oil, followed by the diced onion. Sauté until the onion is translucent—about 5 minutes. Next, stir in garlic, cumin, chili powder, salt, and pepper. You want your kitchen to smell heavenly at this point!

Add the cooked, shredded chicken and Chicken Ham to this aromatic mix. Stir it all together and let the flavors meld for 3 to 4 minutes. At this point, you’ll notice how the spices transform the chicken into something utterly irresistible, marking a key point in making your 38g protein chicken enchiladas shine.

Fill and roll the tortillas

Once your filling is ready, it’s time to fill those tortillas. Take a tortilla, spoon about 1/4 cup of the chicken mixture into the center, sprinkle with cheese, and then fold the sides over before rolling it up tightly. Place seam-side down in a baking dish. Repeat this process until all tortillas are filled.

Pro tip: If your tortillas tend to crack, try warming them in the microwave for about 20 seconds before filling—this makes them pliable and easy to roll!

Create the creamy white sauce

Now for the pièce de résistance—the creamy white sauce! In a saucepan, melt the butter over medium heat. Once melted, whisk in the flour, creating a roux. Stir it constantly for 1-2 minutes until it becomes a light golden color—this will help eliminate the raw flour taste.

Gradually whisk in the milk, ensuring no lumps form. Keep whisking until the sauce thickens, about 5-7 minutes. Add garlic powder, onion powder, and cheese. Stir until melted and smooth. This sauce will take your 38g protein chicken enchiladas from tasty to downright dreamy.

Assemble and bake the enchiladas

Preheat your oven to 375°F (190°C). Pour half of the creamy white sauce over the filled tortillas in the baking dish, then sprinkle some cheese on top. Bake uncovered for about 20-25 minutes, or until bubbly and golden brown.

As those enchiladas bake, take a moment to relax. You’re almost there! Serve with a side of your favorite salad or some zesty guacamole to make the meal complete.

These 38g protein chicken enchiladas are perfect for meal prep or a cozy dinner—everyone will be coming back for seconds! For more fantastic chicken recipes, check out sources like the USDA’s FoodData Central for inspiration or tips.

Enjoy your meal!

Variations on 38g Protein Chicken Enchiladas

Enchiladas with Added Veggies

Elevate your 38g protein chicken enchiladas by incorporating an array of colorful veggies! Think about mixing in chopped spinach, diced bell peppers, or even roasted zucchini. Not only do these additions boost the nutritional value, but they also add delightful flavors and textures.

• Spinach: Great for iron and vitamin K.
• Bell Peppers: A good source of vitamins A and C.
• Zucchini: Low in calories and adds nice moisture.

Consider sautéing these veggies before adding them to your enchiladas for a richer taste. Plus, it’s a fantastic way to use up any produce nearing its sell-by date. Want to learn more about the benefits of veggies? Check out this informative guide from Healthline.

Spicy Enchiladas with Green Chilies

If you’re a fan of bold flavors, spice up your life with 38g protein chicken enchiladas featuring green chilies! Adding a can of diced green chilies or some jalapeños can give your meal that extra kick. Don’t shy away from heat, as spices can enhance metabolism and overall flavor.

• Green Chilies: Packed with vitamin C and provide that zesty flavor.
• Jalapeños: Just a small amount can elevate spice levels significantly.

Pair these spicy enchiladas with a cooling sour cream or Greek yogurt drizzle to balance the heat perfectly. Looking for more ways to spice up your meals? Dive into this article on spicy cooking tips from EatingWell.

By simply tweaking the ingredients, you can keep your meals exciting and nutritious. Enjoy experimenting and making these enchiladas your own!

Cooking Tips for 38g Protein Chicken Enchiladas

Making 38g protein chicken enchiladas at home can be a fun and rewarding experience! Here are some helpful tips to elevate your dish:

Choose Your Chicken Wisely

Opt for lean chicken breast for the best protein punch. Grilling or poaching not only brings out the flavor but keeps it healthy. Consider using a slow cooker for shredded chicken—it’s simple and perfect for those busy days!

Spice It Up

Don’t shy away from seasoning! A blend of cumin, garlic powder, and paprika can amp up the flavors. You might even create your own spice mix; check out flavor profiles from sources like Cooking Light.

Dreamy White Sauce

The sauce is where magic happens. Use low-fat Greek yogurt instead of sour cream to reduce fat while maintaining creaminess. This swap boosts protein too.

Assembly Techniques

Lay out your tortillas like a taco bar—this makes assembling the 38g protein chicken enchiladas an interactive experience. Tailor them to your liking with toppings like diced avocado or fresh cilantro.

By following these tips, you’ll not only make delicious 38g protein chicken enchiladas but create a dish that’s sure to impress! Happy cooking!

Serving suggestions for 38g Protein Chicken Enchiladas

When you whip up a batch of 38g protein chicken enchiladas, you’ve got a dish that’s not just hearty and satisfying but also versatile! Here are some delightful ways to serve them that will elevate your dining experience:

Complement with Fresh Sides

• Green Salad: Pair your enchiladas with a crisp green salad. Toss together mixed greens, avocado, and a zesty lime dressing for a refreshing balance.

• Mexican Rice: A side of cilantro-lime rice can soak up the lovely dreamy white sauce, adding a delicious texture variation.

Add Flavorful Toppings

• Sour Cream or Greek Yogurt: A dollop of sour cream or a spoon of Greek yogurt can add creaminess that contrasts wonderfully with the warmth of the enchiladas.

• Pickled Jalapeños: For those who enjoy a kick, consider adding some pickled jalapeños on top. They provide an excellent zing and elevate the overall flavor profile.

Beverage Pairing

Consider accompanying your meal with refreshing beverages! Sparkling water with a splash of lime or a sweetened iced tea can cool things down nicely. Plus, it adds a celebratory touch to your meal.

With these serving suggestions for your 38g protein chicken enchiladas, you’re bound to impress and satisfy your dinner guests. Enjoy experimenting! For more creative ideas, visit EatingWell for inspiration.

Time breakdown for 38g Protein Chicken Enchiladas

Preparation time

Getting set up for these 38g protein chicken enchiladas takes approximately 15 minutes. This includes gathering your ingredients, chopping any necessary vegetables, and mixing up the dreamy white sauce that will elevate these enchiladas to a whole new level of deliciousness. Don’t worry if you’re new to cooking; it’s an easy process! Just take your time and enjoy putting everything together.

Cooking time

Once you’re ready to cook, you’ll need about 30 minutes to bring these beauties to life. This includes baking them until they’re golden and bubbling, allowing those flavors to meld perfectly. It’s the part of meal prep where patience really pays off.

Total time

Counting both preparation and cooking, you’re looking at a total time of about 45 minutes from start to finish. Perfect for a weeknight dinner or a meal prep session for the week ahead! Imagine the satisfaction of serving your friends a healthy dish packed with protein. For more delicious meal ideas, check out resources like EatingWell for inspiration!

Nutritional facts for 38g Protein Chicken Enchiladas

When you whip up a batch of 38g protein chicken enchiladas, you’ll not only delight your taste buds but also get a solid boost in nutrition. Here’s a quick look at what you’re serving up on your plate.

Calories

Each delicious enchilada contains approximately 300 calories, making it a satisfying meal without going overboard. Perfect for those busy weeknights when hunger strikes!

Protein content

Packed with 38g of protein, these enchiladas are fantastic for muscle recovery and keeping you feeling full longer. This high protein content supports an active lifestyle, making these enchiladas not just tasty but also smart!

Carbohydrates

With around 26g of carbohydrates, the enchiladas provide a balanced energy source, giving you the fuel you need for your day. Enjoy a nutritious meal that doesn’t skimp on flavor!

For more on the importance of protein in your diet, check out this Nutritional Guide from the Academy of Nutrition and Dietetics.

FAQs about 38g Protein Chicken Enchiladas

Curious about 38g protein chicken enchiladas? You’re in the right place! Here are some popular questions that home cooks tend to ask, along with helpful answers.

What’s the best way to store leftovers?

If you’re fortunate enough to have leftovers of these delicious enchiladas, storing them properly is key.

• Refrigerate: Place cooled enchiladas in an airtight container. They can stay fresh in the fridge for about 3-4 days.
• Freeze: If you want to keep them longer, freeze wrapped enchiladas in aluminum foil and then place in a freezer-safe container or bag. They can last up to 3 months. To reheat, simply thaw in the fridge overnight and bake until warmed through.

Can I substitute ingredients in this recipe?

Absolutely! Cooking is all about making the recipe your own. Here are popular substitutions for the 38g protein chicken enchiladas:

• Protein: Swap out chicken for shredded turkey or even plant-based proteins if you’re looking for a vegetarian option.
• Tortillas: Use whole wheat or gluten-free tortillas if you’re looking for healthier or alternative options.

Feel free to explore various sauces or toppings as well—this dish is all about personal preference!

How can I adjust the spice level?

Love a good kick, or do you prefer milder flavors? Adjusting the spice level in your enchiladas is easy:

• For spice fans: Add diced jalapeños or a sprinkle of cayenne pepper to the filling or the sauce.
• For milder tastes: Choose a mild salsa or use less chili powder. You could also add a dollop of sour cream or avocado to balance out the heat.

Don’t hesitate to play around with flavors. Cooking should be fun and tailored to your taste buds!

Feel free to check out The Spice House for some spice inspiration. Happy cooking!

Conclusion on 38g Protein Chicken Enchiladas

In summary, these 38g protein chicken enchiladas with dreamy white sauce are a delightful and nutritious meal option for anyone looking to boost their protein intake. Featuring tender chicken, zesty spices, and a creamy sauce, they satisfy your hunger while keeping your health goals in check.

Whether you’re meal prepping for the week or searching for a quick dinner fix, this recipe strikes the perfect balance between flavor and nutrition. Plus, you can customize the fillings or toppings to your taste! Check out Healthline for more insights on protein-rich meals to complement these enchiladas. Enjoy cooking and savor every bite!

38g Protein Chicken Enchiladas with Dreamy White Sauce Delight

Print Recipe

A delicious recipe for chicken enchiladas that packs a protein punch with every bite!

• Author: Souzan
• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mexican
• Diet: High Protein

Ingredients

Scale 1x2x3x

• 2 cups shredded chicken
• 1 cup enchilada sauce
• 1 cup shredded cheese
• 8 corn tortillas
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon cumin

Instructions

1. Preheat the oven to 350°F (175°C).
2. In a skillet, heat the olive oil over medium heat.
3. Add the shredded chicken, garlic powder, onion powder, and cumin; stir to combine.
4. Pour a little enchilada sauce into the bottom of a baking dish.
5. Fill each tortilla with the chicken mixture, roll them up, and place them in the baking dish.
6. Top with remaining enchilada sauce and cheese.
7. Bake for 20 minutes until cheese is melted and bubbly.

Notes

• Try adding black beans for extra fiber.
• Adjust spice level with jalapeños if desired.

Nutrition

• Serving Size: 1 enchilada
• Calories: 380
• Sugar: 2g
• Sodium: 600mg
• Fat: 18g
• Saturated Fat: 8g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 4g
• Protein: 38g
• Cholesterol: 90mg

Keywords: chicken enchiladas, protein recipes, dreamy white sauce