Healthy Recipes Main Dish Casserole 20-Minute Chicken Enchiladas 4.8 (5) 3 Reviews Quick tip: While the sauce cooks, shred the chicken. For a spicy kick, top with chopped jalapeños. By Adam Hickman Adam Hickman Adam Hickman spent nearly a decade developing, testing and refining thousands of recipes for various publications. This involved evaluating recipes using ESHA (a nutritional analysis software) and adjusting them as needed to meet nutritional standards. EatingWell's Editorial Guidelines Updated on November 10, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Caitlin Bensel Active Time: 20 mins Total Time: 20 mins Servings: 6 Nutrition Profile: Nut-Free Soy-Free High-Protein Egg-Free Jump to Nutrition Facts Tomato sauce and cumin add depth and warmth to this dish's flavors.Shredded chicken and beans create a hearty, protein-rich filling.Top with jalapeños for an extra-spicy kick to enhance flavor. Keep Screen Awake Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 6 servings 1 cup prechopped onion 1 cup unsalted chicken stock (such as Swanson) 1 tablespoon all-purpose flour 1 ½ tablespoons chili powder 2 teaspoons ground cumin ¾ teaspoon garlic powder ½ teaspoon crushed red pepper ¼ teaspoon salt 1 (15-ounce) can unsalted tomato sauce 3 cups shredded skinless, boneless rotisserie chicken breast (about 15 ounces) 1 (15-ounce) can unsalted black beans, rinsed and drained 12 (6-inch) corn tortillas Cooking spray 3 ounces preshredded Mexican-style four cheese blend (about 3/4 cup) 1 cup chopped tomato ¼ cup chopped fresh cilantro 6 tablespoons sour cream Directions Preheat broiler to high. Combine onion, chicken stock, flour, chili powder, cumin, garlic powder, crushed red pepper, salt and tomato sauce in a medium saucepan; stir with a whisk. Bring to a boil over high heat; cook 2 minutes or until thickened. Reserve 1 1/2 cups sauce mixture. Add chicken and beans to pan; cook 2 minutes or until chicken is thoroughly heated. Stack tortillas; wrap stack in damp paper towels and microwave at HIGH for 25 seconds. Spoon about 1/3 cup chicken mixture in center of each tortilla; roll up. Arrange tortillas, seam sides down, in bottom of a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Top with reserved sauce and cheese. Broil 3 minutes or until cheese is lightly browned and sauce is bubbly. Top with tomato and cilantro. Serve with sour cream. Originally appeared: Cooking Light Save Rate Print Nutrition Facts (per serving) 374 Calories 13g Fat 31g Carbs 31g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 2 enchiladas and 1 tablespoon sour cream Calories 374 % Daily Value * Total Carbohydrate 31g 11% Protein 31g 62% Total Fat 13g 17% Saturated Fat 6g 30% Cholesterol 100mg 33% Sodium 569mg 25% Calcium 189mg 15% Iron 2mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.