Move over, Taco Tuesday! This low-sodium enchilada recipe is bursting with flavor and so easy to make, you’ll want to make it all the time!
Busy weeknights are the time when I love to grab leftovers or prepare meals quickly. What I like most is when I can take the best of both worlds, using leftovers to create something completely new.
This low sodium enchilada recipe is a perfect example! If you have shredded chicken on hand, this dish will give them the flavor you crave.
You will prepare the ingredients on the stovetop, and all the filling will come together in one pan. Once the flavors have melded beautifully, simply assemble the enchiladas and pop them into the oven. Dinner is ready when the cheese is melted and bubbling!
How to make low sodium enchiladas
This recipe comes together quite quickly, so I recommend preparing all the ingredients before you start. Let’s see how it’s done!
Step 1: Preheat oven to 350°F. Grease a 9 x 13 inch glass or ovenproof baking dish.
Step 2: In a large frying pan over medium heat, add olive oil. Once hot, add the onion and fry for 5-7 minutes until translucent.
Step 3: Add garlic and stir, cooking for another 30 seconds.
Step 4: Add spices, cooked chicken breast, 1 cup of enchilada sauce, corn, black beans and cilantro. Stir well and cook for 5 minutes until heated through.
Step 5: Put the tortilla on a flat surface. Add a few tablespoons of the filling to the bottom half of the tortilla and sprinkle some cheese on top. Roll up the tortilla tightly, then place in the prepared baking dish.
Step 6: Repeat using 8 tortillas to fill the baking dish.
Step 7: Spread the remaining ½ cup of enchilada sauce over the tortilla, then sprinkle the remaining cheese on top.
Step 8: Bake the enchiladas for 20-25 minutes until the cheese is melted and bubbling.
All that’s left to do is decorate with your favorite toppings and enjoy!
What to serve with enchiladas
When it comes to toppings, you can add whatever you like! Personally, I opt for fresh cilantro, sour cream, and a few slices of avocado for healthy fats. This is my perfect enchilada.
You can also add chopped lettuce, chopped onion or anything else that sounds tasty. For a bit of warmth, add a few slices of jalapeño pepper or a few drops of hot sauce!
Just remember that your supplements may add more sodium. For this reason, you’ll want to be careful not to add too much cheese. I would avoid sliced olives, which are notoriously high in sodium.
Keeping sodium levels low
There are many ingredients that can be surprisingly high in sodium if you’re not careful.
Pre-cooked chicken breasts the ones you buy at the grocery store have often been salted in salt water to make them softer.
Enchilada sauce can range from almost no sodium to an absolute sodium bomb! Look carefully at the nutrition label before choosing a brand (or create your own).
Canned corn and beans they come in both high and low sodium varieties, so be sure to check before you buy.
Cheese it always has some sodium, so try to limit the amount of cheese if you want to minimize your sodium intake as much as possible.
Low sodium content tortillas they are often the hardest to find. They’re usually either low sodium or low carb, but rarely both, so you may have to choose. The best option is to make your own tortillas and omit the salt.
Storage
leftover enchiladas? Lucky! They keep well and make a great lunch or dinner later in the week.
You can store extra enchiladas in an airtight container in the refrigerator for about 2 days. When you’re ready to play, reheat in the oven until warm.
Other Tasty Low Sodium Recipes
Watching your salt intake doesn’t mean you have to give up on the taste. There are tons of foods that provide great flavor without all the sodium!
Here are some of my favorite recipes that you will surely enjoy:
For more healthy and flavorful inspiration, check out some of my favorite easy diabetic chicken recipes!
When you try these enchiladas, don’t forget to let me know how you liked it and rate the recipe in the comments below!
recipe card
Low sodium enchiladas recipe
Move over, Taco Tuesday! This low sodium enchiladas recipe is full of flavor and so easy to make, you’ll want to make it all the time!
Portions:8
Instructions
-
Preheat oven to 350°F. Grease a 9×13-inch glass or ovenproof baking dish.
-
In a large sauté pan over medium heat, add the olive oil. Once hot, add the onion and fry for 5-7 minutes until translucent.
2 tablespoons of olive oil, 1 large white onion
-
Add garlic and mix, fry for another 30 seconds.
3 cloves of garlic
-
Add spices, cooked chicken breast, 1 cup of enchilada sauce, corn, black beans, and cilantro. Stir well and cook for 5 minutes until heated through.
1 teaspoon chilli powder, 1 teaspoon ground cumin, 24 ounces of cooked chicken breast, 1½ cups low-sodium enchilada sauce ⅓ cup low-sodium canned corn, ⅓ cup low-sodium black beans, 2 tbsp fresh coriander
-
Lay the tortilla on a flat surface. Add a few tablespoons of the filling to the bottom half of the tortilla and sprinkle some cheese on top. Roll up the tortilla tightly, then place in the prepared baking dish.
8 low-carb or whole-wheat tortillas 2 cups low sodium cheese
-
Repeat using 8 tortillas to fill the baking dish.
-
Spread the remaining ½ cup of enchilada sauce over the tortilla, then sprinkle the remaining cheese on top.
-
Bake the enchiladas for 20-25 minutes until the cheese is melted and bubbling.
Notes to the recipe
Leftovers can be stored in an airtight container in the refrigerator for about 2 days.
Reheat in the oven at 350°F until warm through.
Nutritional information per serving
Nutrition Facts
Low sodium enchiladas recipe
Amount per serving (1 enchilada)
Calories 334
139 calories from fat
% Daily Value*
Fat 15.4g24%
Saturated Fat 5.8g36%
trans fats 0g
polyunsaturated fats 1g
monounsaturated fats 5g
cholesterol 86.7 mg29%
Sodium 325.7 mg14%
Potassium 408.8 mg12%
Carbohydrates 24.8g8%
Fiber 13.3g55%
Sugar 4.1g5%
Protein 33.7g67%
Net carbs 11.5g
* Daily percentages are based on a 2000 calorie diet.
#sodium #enchiladas #recipe
