Looking for a tasty and filling meal? Try these 1 1/2 servings chicken enchiladas! With only 740 calories, this dish is a great option for those who want to enjoy Mexican cuisine without compromising their health.

These enchiladas are also packed with nutrients, such as protein, fiber, vitamins and minerals, that will help you feel satisfied and energized.

In this article, we'll explore the ingredients and preparation of this recipe, as well as some tips and ideas to make it even healthier and more delicious.

Calories and Nutrients

One serving of chicken enchiladas contains around 494 calories, 37g of carbohydrates, 28g of protein, and 26g of fat. It also provides 34% of the daily value (DV) of Vitamin C, 22% of DV of Calcium, 17% DV of Iron, and 9% DV of Vitamin A. These numbers may vary depending on the specific ingredients and preparation methods used. However, chicken enchiladas can be a good source of complex carbs, lean protein, and healthy fats, that can support a balanced and diverse diet. If you want to reduce the calorie content of this dish, you can use low-fat cheese or sour cream, whole wheat tortillas, and add more veggies such as bell peppers, tomatoes, or onions.

Ingredients and Preparation

To make chicken enchiladas for 1 1/2 servings, you will need the following ingredients: 1 chicken breast (cooked and shredded), 3/4 cups cheese (grated), 3/4 cups enchilada sauce, 3 whole wheat tortillas. Preheat your oven to 375℉. Grease an oven-safe dish and pour a small amount of enchilada sauce. Warm your tortillas in the microwave before you start cooking, so they become more flexible. Add a spoon of chicken, cheese and sauce per tortilla, and roll them tightly, placing them seam-side down in the dish. Cover the tortillas with the rest of the sauce and cheese, and bake for 20-25 minutes, or until golden and bubbling. Take out of the oven and let them cool for a few minutes before serving.

Serving Size

Serving sizes can greatly influence our calorie intake and nutritional balance. Depending on your age, gender, weight, height, and physical activity level, you may need more or less servings of different foods. For example, for adult women, the recommended serving size for meat or poultry is around 3 ounces or the size of a deck of cards, while for adult men it is 4-5 ounces or the size of a computer mouse. However, these guidelines are not fixed, and you may need more or less depending on your individual needs and preferences. If you are trying to lose weight or maintain a healthy weight, it is important to practice portion control and mindful eating, which means paying attention to the quality and quantity of food you consume, and stopping when you feel comfortably full.

Weight Loss Tips

Losing weight can be challenging, but small changes in your lifestyle and diet can make a big difference in the long run. Here are some tips that may help you succeed in your weight loss journey. - Eat a variety of foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. - Stay hydrated by drinking enough water, tea, or other low-calorie beverages.

Healthy Swaps

Sometimes, making small swaps in your recipes can have a huge impact on your health and wellbeing. Here are some examples of healthy swaps you can make when cooking chicken enchiladas: - Use low-fat cheese or sour cream instead of regular ones. - Add more veggies such as bell peppers, tomatoes, or onions for extra vitamins and flavor.

Nutrition Benefits

Chicken is a good source of protein, vitamin B6, phosphorus, and niacin, that can support muscle growth, bone health, and energy metabolism. Cheese can provide calcium, magnesium, and vitamin D, that can help maintain strong bones and teeth, and support nerve function. However, cheese is also high in fat and sodium, so it should be consumed in moderation and balanced with other low-fat dairy products. Whole wheat tortillas are a good source of fiber, B vitamins, and minerals, that can help regulate digestion, blood sugar levels, and brain function. They can also be a healthier option compared to refined flour tortillas, which can cause spikes in blood sugar and inflammation.

Meal Ideas

Chicken enchiladas can be a versatile meal that can be paired with other dishes to create a satisfying and balanced plate. Here are some meal ideas that you can try: - Add a side of brown rice or quinoa for extra fiber and complex carbs. - Serve with a salad of mixed greens, tomatoes, avocado, and a lime-cilantro dressing for extra vitamins and healthy fats.

Mexican Cuisine

Mexican cuisine is a rich and diverse culinary tradition that has been shaped by different cultural influences and ingredients. Some of the most famous Mexican dishes include tacos, burritos, quesadillas, enchiladas, and guacamole. Mexican cuisine uses a wide range of spices, herbs, vegetables, meats, and grains, that are combined in creative ways to produce flavorful and colorful dishes. Some popular ingredients include beans, corn, tomatoes, chiles, cilantro, lime, and oregano. Mexican cuisine has also been recognized by UNESCO as an Intangible Cultural Heritage of Humanity, that reflects the traditions, beliefs, and values of the Mexican people.

Cooking Techniques

Cooking chicken enchiladas can be simple and fun, especially if you follow some basic tips and techniques. Here are some ideas on how to cook chicken enchiladas more efficiently: - Use precooked or leftover chicken to save time and effort. - Warm your tortillas in the microwave or the oven before rolling them to make them more flexible and easier to handle.

Food Pairings

Chicken enchiladas can be a great match for a variety of beverages and desserts, depending on your preferences and mood. Some suggestions include: - Mango lassi or hibiscus tea as a refreshing drink with a fruity twist. - Churros or flan as a traditional dessert with a caramel flavor.