Discover how to make delicious homemade enchiladas with this easy recipe! Our classic enchiladas feature tortillas rolled around a savory filling, topped with a rich chili sauce, and baked to perfection. Ideal for a comforting dinner or a special occasion, this dish combines flavorful ingredients and simple steps for a satisfying meal that everyone will love.

Ingredients:

For the Filling:

 - 2 cups cooked chicken (shredded) or beef (ground)

 - 1 cup onion (finely chopped)

 - 1 cup bell pepper (diced)

 - 1 cup shredded cheese (cheddar or Monterey Jack)

 - 1 can black beans (drained and rinsed)

 - 1 cup corn kernels (fresh or frozen)

 - 2 cloves garlic (minced)

 - 1 tsp cumin

 - 1 tsp paprika

 - Salt and pepper to taste

For the Chili Sauce:

 - 2 tbsp olive oil

 - 1/4 cup chili powder

 - 1/2 tsp ground cumin

 - 1/2 tsp garlic powder

 - 1/2 tsp onion powder

 - 1 cup tomato sauce

 - 1 cup water

 - Salt to taste

For Assembly:

 - 10-12 corn or flour tortillas

 - 1 cup shredded cheese (for topping)

 - Fresh cilantro (optional, for garnish)

Instructions:

Prepare the Filling:

  - Heat a large skillet over medium heat. Add a splash of olive oil and sauté the onions, bell peppers, and garlic until softened.

  - Add the shredded chicken (or beef), black beans, corn, cumin, paprika, salt, and pepper. Cook for 5-7 minutes, stirring occasionally. Remove from heat and set aside.

Make the Chili Sauce:

  - In a medium saucepan, heat olive oil over medium heat. Add chili powder, cumin, garlic powder, and onion powder. Stir for about 1 minute until fragrant.

  - Add tomato sauce and water, and stir well. Let it simmer for 10-15 minutes, until the sauce thickens. Season with salt to taste.

Assemble the Enchiladas:

  - Preheat your oven to 375°F (190°C).

  - Lightly grease a baking dish. Spread a small amount of chili sauce on the bottom of the dish.

  - Warm the tortillas slightly to make them more pliable.

  - Spoon the filling evenly onto each tortilla, roll them up, and place seam-side down in the baking dish.

  - Pour the remaining chili sauce over the rolled tortillas. Sprinkle with shredded cheese.

Bake:

  - Cover the dish with foil and bake for 20 minutes.

  - Remove the foil and bake for an additional 10 minutes, until the cheese is melted and bubbly.

Serve:

  - Garnish with fresh cilantro if desired. Serve hot and enjoy!

This recipe yields about 10-12 enchiladas, perfect for family dinners or meal prepping for the week.

Nutritional Values

Chicken or Beef (per 3.5 oz cooked portion):

Chicken:

 - Calories: 165

 - Protein: 31g

 - Fat: 3.6g

Benefits: High in protein, supports muscle growth and repair. Lean chicken is also a good source of B vitamins, especially niacin and B6, which are important for metabolism and immune health.

Beef:

 - Calories: 250

 - Protein: 26g

 - Fat: 17g

Benefits: Rich in iron, zinc, and B vitamins. Beef is a good source of heme iron, which is more easily absorbed by the body compared to non-heme iron from plant sources.

Onion (per 1 cup, chopped):

- Calories: 64

- Protein: 1.8g

- Fat: 0.2g

- Carbohydrates: 15g

Benefits: Rich in antioxidants like quercetin, which may help reduce inflammation. Onions also contain prebiotics that support gut health.

Bell Pepper (per 1 cup, diced):

- Calories: 24

- Protein: 1g

- Fat: 0.2g

- Carbohydrates: 6g

Benefits: High in vitamins A and C, which support immune health and skin health. They also contain antioxidants that may help reduce the risk of chronic diseases.

Cheese (per 1 oz):

- Calories: 113

- Protein: 7g

- Fat: 9g

- Carbohydrates: 1g

Benefits: Good source of calcium and protein. Calcium is important for bone health, while protein supports muscle function.

Black Beans (per 1/2 cup cooked):

- Calories: 114

- Protein: 7g

- Fat: 0.5g

- Carbohydrates: 20g

Benefits: High in fiber, which supports digestive health. Black beans are also a good source of plant-based protein, iron, and folate.

Corn (per 1/2 cup cooked):

- Calories: 77

- Protein: 2g

- Fat: 1g

- Carbohydrates: 17g

Benefits: Provides dietary fiber and essential nutrients like vitamin B6, magnesium, and potassium. Corn also has antioxidants such as lutein, which supports eye health.

Garlic (per 1 clove):

- Calories: 4

- Protein: 0.2g

- Fat: 0g

- Carbohydrates: ~1g

Benefits: Contains compounds like allicin that have antimicrobial and anti-inflammatory properties. Garlic is also known to support cardiovascular health.

Chili Powder (per 1 tbsp):

- Calories: 24

- Protein: 1g

- Fat: 1g

- Carbohydrates: 4g

Benefits: Contains capsaicin, which may help with pain relief and metabolism. Chili powder also has antioxidants that support overall health.

Tomato Sauce (per 1/4 cup):

- Calories: 20

- Protein: 1g

- Fat: 0g

- Carbohydrates: 5g

Benefits: Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and support heart health. Tomato sauce also provides vitamin C and potassium.

Tortillas (per 1 tortilla):

- Calories: 150

- Protein: 4g

- Fat: 4g

- Carbohydrates: 24g

Benefits: Provides a good source of energy and can be enriched with fiber and vitamins depending on the type of flour used (whole wheat vs. refined).

Enchiladas are a nutritious and versatile meal option, providing a balance of protein, carbohydrates, and essential vitamins and minerals. The combination of ingredients offers various health benefits, from supporting muscle growth and digestion to promoting heart and immune health.