Diabetes Cure

Low Sodium Enchiladas Recipe

Move over, Taco Tuesday! This low-sodium enchiladas recipe is bursting with flavor and so simple to prep, you’ll want to make it all the time!

2 low sodium enchiladas on a white plate topped with sour cream, sliced jalapenos, and cilantro

Busy weeknights are when I love turning to leftovers or quick-prep meals. My favorite is when I can get the best of both worlds by using leftovers to make something entirely new.

This low-sodium enchiladas recipe is a perfect example! If you have shredded chicken on hand, this dish will give them that burst of flavor you’re craving.

You’ll prep the ingredients on the stovetop, and the entire filling comes together in one pan. Once the flavors are beautifully melded, simply assemble the enchiladas and throw them in the oven. Dinner is ready when the cheese is melty and bubbling!

How to make low-sodium enchiladas

This recipe comes together quite quickly, so I recommend having all the ingredients ready before starting. Let’s see how it’s done!

Ingredients for recipe in separate bowls and ramekins, as seen from above

Step 1: Preheat the oven to 350°F. Grease a 9×13-inch glass or oven-proof baking dish.

Step 2: In a large sauté pan over medium-high heat, add the olive oil. Once hot, add the onion and sauté for 5-7 minutes until translucent.

Step 3: Add the garlic and mix, cooking for another 30 seconds.

Onions and garlic cooked in a pan with a wooden stirring spoon

Step 4: Add the spices, cooked chicken breast, 1 cup of enchilada sauce, corn, black beans, and cilantro. Mix well and cook for 5 minutes until heated through.

Filling cooked in a pan with a wooden stirring spoon, as seen from above

Step 5: Lay a tortilla on a flat surface. Add a couple of tablespoons of filling to the bottom half of the tortilla and sprinkle some cheese on top. Roll the tortilla tightly, then place in the prepared baking dish.

Step 6: Repeat, using the 8 tortillas to fill up the baking dish.

Rolled enchiladas in the baking dish, as seen from above

Step 7: Spread the remaining ½ cup of enchilada sauce over the tortillas, then sprinkle the remaining cheese over the top.

Rolled enchiladas in the baking dish topped with enchilada sauce and cheese, as seen from above

Step 8: Bake the enchiladas for 20-25 minutes until the cheese is melted and bubbling.

See also  Black Bean Chicken Chili with Bulgur

All that’s left to do is garnish with your favorite toppings and dig in!

2 enchiladas on a white plate topped with sour cream, sliced jalapenos, and cilantro

What to serve with enchiladas

When it comes to toppings, you can add anything you like! I personally go for fresh cilantro, sour cream, and a few slices of avocado for some healthy fats. That’s my perfect enchilada right there.

You could also add shredded lettuce, chopped onions, or anything else that sounds tasty. For a bit of heat, throw on some jalapeño slices or a few dashes of hot sauce!

Just keep in mind that your toppings can add extra sodium. You’ll want to be mindful not to add too much cheese for that reason. I would avoid sliced olives, which are notoriously high in sodium.

2 enchiladas on a white plate topped with sour cream, sliced jalapenos, and cilantro

Keeping the sodium low

There are a lot of ingredients that can be surprisingly high in sodium if you aren’t careful.

Precooked chicken breasts that you buy in the grocery store have often been brined in saltwater to make them more tender.

Enchilada sauce can range from having almost no sodium to being an absolute sodium bomb! Look carefully at the nutrition label before choosing a brand (or make your own).

Canned corn and beans come in both high and low-sodium varieties, so be sure to check before you buy.

Cheese always has a bit of sodium, so try to limit how much cheese you use if you want to minimize your sodium intake as much as possible.

Low-sodium Tortillas are often the hardest to find. They tend to either be low-sodium or low-carb, but rarely both, so you may have to choose. The best option is to make your own tortillas and leave out the salt.

Storage

Leftover enchiladas? Lucky you! They keep well and make a great lunch or dinner later in the week.

See also  Low Sodium No Bean Chili

You can store extra enchiladas in an airtight container in the refrigerator for about 2 days. When you’re ready to enjoy, reheat in the oven until warmed through.

2 enchiladas on a white plate topped with sour cream, sliced jalapenos, and cilantro

Other tasty low-sodium recipes

Watching your salt intake doesn’t mean you have to give up on flavor. There are tons of dishes that deliver big on taste without all the sodium!

Here are some of my favorite recipes I know you’ll love:

For more healthy and flavorful inspiration, make sure you check out some of my favorite easy diabetic chicken recipes!

When you’ve tried these enchiladas, please don’t forget to let me know how you liked them and rate the recipe in the comments below!

2 low sodium enchiladas on a white plate topped with sour cream, sliced jalapenos, and cilantro

Print

Low Sodium Enchiladas Recipe

Move over, Taco Tuesday! This low sodium enchiladas recipe is bursting with flavor and so simple to prep, you’ll want to make it all the time!
Course Main Course
Cuisine Mexican
Diet Diabetic, Low Salt
Keyword enchiladas, healthy enchilada recipe, low sodium
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 8
Calories 334kcal
Author Diabetic Foodie

Instructions

  • Preheat the oven to 350°F. Grease a 9×13-inch glass or oven-proof baking dish.
  • In a large sauté pan over medium-high heat, add the olive oil. Once hot, add the onion and sauté for 5-7 minutes until translucent.
    2 tablespoons olive oil, 1 large white onion
  • Add the garlic and mix, cooking for another 30 seconds.
    3 cloves garlic
  • Add the spices, cooked chicken breast, 1 cup of enchilada sauce, corn, black beans, and cilantro. Mix well and cook for 5 minutes until heated through.
    1 teaspoon chili powder, 1 teaspoon ground cumin, 24 ounces cooked chicken breast, 1½ cups low sodium enchilada sauce, ⅓ cup low-sodium canned corn, ⅓ cup low-sodium black beans, 2 tablespoons fresh cilantro
  • Lay a tortilla on a flat surface. Add a couple of tablespoons of filling to the bottom half of the tortilla and sprinkle some cheese on top. Roll the tortilla tightly, then place in the prepared baking dish.
    8 low-carb or whole-grain tortillas, 2 cups low-sodium cheese
  • Repeat, using the 8 tortillas to fill up the baking dish.
  • Spread the remaining ½ cup of enchilada sauce over the tortillas, then sprinkle the remaining cheese over the top.
  • Bake the enchiladas for 20-25 minutes until the cheese is melted and bubbling.

Notes

This recipe is for 8 enchiladas. Each enchilada is 1 serving.

Leftovers can be stored in an airtight container in the refrigerator for about 2 days.

Reheat in the oven at 350°F until warmed through.

Nutrition

Serving: 1enchilada | Calories: 334kcal | Carbohydrates: 24.8g | Protein: 33.7g | Fat: 15.4g | Saturated Fat: 5.8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: g | Cholesterol: 86.7mg | Sodium: 325.7mg | Potassium: 408.8mg | Fiber: 13.3g | Sugar: 4.1g | Net carbs: 11.5g

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