May 4
Chicken Enchilada
Chicken enchiladas are a crowd favorite for sure! Totally worth getting your hands on this wonderful recipe. Enchiladas have their origin in Mexico. The word enchilada is derived from Spanish which means ‘to season with chilli’. Enchiladas are one of those recipes that can be modified according to our preferences and taste!
Why is it healthy?
- Chicken is a great source of protein that plays an important role in sustaining the muscles
- It is a great add on to weight-loss diets and is more filling
- Kidney beans offer a variety of vitamins and minerals like molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.
- Kidney beans are rich in fiber, protein, and slow release of carbs, they are very effective at maintaining healthy levels of blood sugars.
- Studies have also shown that kidney beans provide protection against colon cancer.
- Olive oil is rich in healthy fats such as monounsaturated fatty acids, contains large amounts of antioxidants, and has anti-inflammatory properties.
Who is it for?
Everyone can enjoy this recipe. People with diabetes, and hypertension can also include this as it is a balanced meal with all the nutrients present in one dish. Vegans and vegetarians can substitute chicken and cheese with soy meat/ kidney beans and vegan cheese respectively. Kids will enjoy this recipe at any time of the day. It can be loaded with a mix of other vegetables according to your preference.
⏳ Preparation Time: 55 to 60 minutes
🍽 Serves: 1
🥗 What you’ll need:
For the enchiladas sauce
- Onion (chopped)- 1/4 cup
- Olive oil- 1/2 tablespoon
- Garlic (crushed)- 2 to 3 cloves
- Oregano- 1/2 teaspoon
- Chicken breast- 1/2 cup
- Red chilli powder- 1/2 teaspoon
- Cumin powder- 1/2 teaspoon
- Brown sugar- 1 teaspoon
- Vinegar- 1/2 tablespoon
- Paprika- 1/4 teaspoon
- Salt- as per taste
- Pepper powder- as per taste
For the enchilada
- Onion (chopped)- 1/4 cup
- Red pepper (chopped)- 1/4 cup
- Yellow pepper (chopped)- 1/4 cup
- Garlic cloves (minced)- 1 teaspoon
- Red chilli (deseeded, chopped)- 1 to 2 chillies
- Chicken breast (strips)- 200 gram
- Kidney beans (rajma, cooked)- 1/4 cup
- Tortilla/ Phulka- 2 pieces
- Cheese (grated)- 1/2 tablespoon
- Coriander leaves (chopped)- 1 to 2 tablespoon
- Olive oil- 1 tablespoon
- Salt- as per taste
- Pepper powder- as per taste
✋Method:
For the sauce
- To make the enchilada sauce, heat some oil in a pan, add onion and saute until they turn golden brown. Next, add garlic and saute for another minute.
- To this, add paprika, dried oregano, chilli powder and ground cumin, mix well and cook for another minute.
- Then add brown sugar and vinegar to the pan. Season well with salt and freshly ground black pepper and cook over low–medium heat for 20 minutes until the sauce slightly thickens.
- Remove from the heat and blend this mixture to a smooth paste. Keep it aside.
For the enchilada
- First, heat a pan with some oil and sautee onions and chopped peppers until they turn soft and slightly caramelize on the edges. To this, add garlic and red chilli and cook for a further 30 seconds. Remove from the flame and set it aside.
- Heat some oil in another pan and cook the chicken pieces with some salt and pepper until they turn golden brown or are cooked well. To this, add the tossed veggie mixture and half of the enchilada sauce along with kidney beans and mix well.
- Adjust the seasoning and cook for another minute. Remove the pan from the flame and set it aside.
- Lay the tortillas or phulkas on a dish, add the chicken mixture and roll them into a wrap. Top the wraps with the remaining enchilada sauce and grated cheese.
- Bake these in a pre-heated oven for about 20 minutes or until the filling is piping hot and the cheese starts bubbling and turns golden-brown. Garnish with coriander leaves (optional).
- Chicken enchilada is ready. Enjoy! :)
