Chicken Enchilada Meal Prep

Ingredients

• 1.5 lbs cooked chicken, shredded (rotisserie or boiled and shredded)
• 1 tbsp olive oil
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (15 ounce) can corn, drained
• 1 (10 ounce) can diced tomatoes and green chilies (Rotel), undrained
• 1 packet (1 ounce) taco seasoning
• 1/2 cup chicken broth
• 12 corn tortillas
• 2 cups shredded cheese (cheddar, Monterey Jack, or a blend)
• 20 ounces enchilada sauce (red or green)
• Optional toppings: sour cream, avocado, cilantro, green onions

Step-by-Step

1. Preheat oven to 375°F (190°C).

2. Heat olive oil in a large skillet over medium heat.

3. Add chopped onion and bell pepper to the skillet and cook until softened, about 5-7 minutes.

4. Stir in black beans, corn, and diced tomatoes and green chilies. Cook for another 3-5 minutes.

5. Add taco seasoning and chicken broth to the skillet. Mix well and simmer for 5 minutes.

6. Remove from heat and stir in the shredded chicken.

7. Warm the corn tortillas slightly. You can do this in a microwave, dry skillet, or wrapped in a damp paper towel. This helps prevent cracking.

8. Spread a thin layer of enchilada sauce in the bottom of a 9×13 inch baking dish.

9. Spoon about 1/3 cup of the chicken mixture into each tortilla.

10. Roll up the tortilla tightly and place it seam-side down in the prepared baking dish.

11. Repeat with the remaining tortillas and filling.

12. Pour the remaining enchilada sauce evenly over the enchiladas.

13. Sprinkle the shredded cheese over the top.

14. Cover the baking dish with foil and bake for 20 minutes.

15. Remove the foil and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.

16. Let cool slightly before serving.

17. To meal prep, divide enchiladas into individual containers after cooling.

18. Add your favorite toppings like sour cream, avocado, or cilantro just before serving.

Preparing Chicken Enchiladas for Optimal Meal Prep

Chicken enchiladas are a fantastic choice for meal prepping. They are flavorful, relatively easy to make, and reheat well.

However, there are a few key considerations to ensure your enchiladas stay fresh and delicious throughout the week. This starts with the ingredient selection and extends all the way to storage.

Choosing the Right Ingredients

Selecting the right ingredients is crucial for meal prep success.

Opt for fresh, high-quality ingredients.

Using canned goods like beans and corn is perfectly acceptable for convenience, but ensure they are properly drained.

For the chicken, rotisserie chicken is a convenient and flavorful option. If cooking your own, be sure to not overcook it. Dry chicken will result in less appetizing enchiladas.

Assembling Enchiladas for Meal Prep

When assembling your enchiladas, avoid overfilling the tortillas.

Overstuffed enchiladas are more prone to falling apart, especially after reheating.

Warm the tortillas slightly before filling and rolling. This will prevent them from cracking.

Spread a thin layer of sauce on the bottom of the baking dish to prevent sticking and add flavor.

Portioning and Storage

Proper portioning is key for a successful meal prep.

Divide the cooked enchiladas into individual, airtight containers.

This ensures that each serving stays fresh.

Allow the enchiladas to cool completely before refrigerating. This prevents condensation and keeps the tortillas from becoming soggy.

Store the enchiladas in the refrigerator for up to 4-5 days.

Label each container with the date they were prepared to keep track of freshness.

Reheating Tips for Delicious Enchiladas

Reheating enchiladas properly is essential to preserving their flavor and texture. Several methods can be used.

The microwave is the quickest option, but can sometimes result in soggy tortillas. The oven and air fryer produce the best results.

Microwave Reheating

For a quick reheat, microwave enchiladas on high for 1-2 minutes, or until heated through.

Place a damp paper towel over the enchiladas to help retain moisture.

Be careful not to overheat, as this can make the tortillas tough.

Oven Reheating

Preheat your oven to 350°F (175°C).

Place the enchiladas in an oven-safe dish.

Cover with foil to prevent them from drying out.

Bake for 15-20 minutes, or until heated through.

Remove the foil during the last 5 minutes for a crispier top.

Air Fryer Reheating

Air frying is an excellent option for achieving a crispy texture.

Preheat your air fryer to 350°F (175°C).

Place the enchiladas in the air fryer basket, ensuring they are not overcrowded.

Air fry for 8-10 minutes, or until heated through and crispy.

Check frequently to prevent burning.

Enhancing Your Chicken Enchilada Meal Prep

While the basic chicken enchilada recipe is delicious on its own, there are many ways to enhance and customize it to your liking.

Consider adding different vegetables, using different types of cheese, or experimenting with various sauces and spices.

Adding Vegetables

Adding vegetables is a great way to boost the nutritional value and flavor of your enchiladas.

Consider adding chopped spinach, zucchini, or bell peppers to the chicken mixture.

You can also add a layer of roasted vegetables to the baking dish before placing the enchiladas.

This adds a depth of flavor and a satisfying crunch.

Cheese Variations

Experiment with different types of cheese to create unique flavor combinations.

Monterey Jack cheese is a classic choice for its mild and creamy flavor.

Cheddar cheese adds a sharp and tangy flavor.

For a spicier kick, consider using pepper jack cheese.

A blend of different cheeses can also be used for a more complex flavor profile.

Sauces and Spices

The type of enchilada sauce you use can greatly impact the overall flavor of your dish.

Red enchilada sauce is typically made from dried chilies and has a rich, smoky flavor.

Green enchilada sauce is made from tomatillos and has a bright, tangy flavor.

You can also create your own enchilada sauce by blending chilies, tomatoes, and spices.

Experiment with different spices such as cumin, chili powder, and oregano to customize the flavor of the chicken mixture.

Chicken Enchiladas: Nutritional Benefits

Chicken enchiladas can be a relatively nutritious meal, offering a good balance of protein, carbohydrates, and healthy fats.

However, it’s important to be mindful of portion sizes and ingredient choices to maximize the nutritional benefits.

Protein Source

Chicken is an excellent source of lean protein, which is essential for building and repairing tissues.

It also helps keep you feeling full and satisfied, which can aid in weight management.

Carbohydrate Content

Corn tortillas provide carbohydrates, which are the body’s primary source of energy.

Opt for whole-grain corn tortillas for added fiber and nutrients.

Beans and corn also contribute carbohydrates and fiber, which promote digestive health.

Fat Content

The fat content of chicken enchiladas can vary depending on the ingredients used.

Choose lean chicken and low-fat cheese to reduce the overall fat content.

Avocados, a popular topping, provide healthy fats that are beneficial for heart health.

Calorie Considerations

The calorie count of chicken enchiladas can vary depending on portion sizes and ingredients.

Be mindful of the amount of cheese and sauce used, as these can significantly increase the calorie content.

Adding plenty of vegetables and using lean protein sources can help create a more balanced and nutritious meal.

Common Mistakes to Avoid in Chicken Enchilada Meal Prep

Even with a good recipe, it’s easy to make mistakes. These mistakes can compromise the quality and shelf life of your meal prepped enchiladas.

Being aware of these pitfalls will help you to create a better end product.

Soggy Tortillas

Soggy tortillas are a common problem when making enchiladas.

This can be caused by overfilling the tortillas, using too much sauce, or not warming the tortillas before filling them.

To avoid soggy tortillas, warm them slightly before filling.

Use a light hand with the sauce, and avoid overfilling.

Dry Chicken

Dry chicken can make your enchiladas less appetizing.

To prevent this, use rotisserie chicken or cook your own chicken carefully.

Avoid overcooking the chicken, and make sure to add enough sauce to keep it moist.

Uneven Heating

Uneven heating can occur when reheating enchiladas in the microwave.

This can result in some parts being hot while others are still cold.

To ensure even heating, microwave the enchiladas in short intervals.

Rotate the dish frequently and cover with a damp paper towel.

Sticking to the Pan

Enchiladas can stick to the bottom of the baking dish, making them difficult to remove.

To prevent sticking, spread a thin layer of enchilada sauce on the bottom of the dish before placing the enchiladas.

You can also use a non-stick baking dish or line the dish with parchment paper.

FAQ

Can I freeze chicken enchiladas?

Yes, chicken enchiladas freeze well. Assemble them, but don’t bake. Wrap tightly in plastic wrap and then foil. Freeze for up to 3 months. Thaw overnight in the refrigerator before baking according to the recipe.

How long do chicken enchiladas last in the fridge?

Chicken enchiladas will last for 3-4 days in the refrigerator if stored properly in an airtight container.

Can I use flour tortillas instead of corn tortillas?

Yes, you can use flour tortillas, but the flavor and texture will be different. Corn tortillas are more traditional for enchiladas.

What kind of cheese is best for enchiladas?

Cheddar, Monterey Jack, and a blend of Mexican cheeses are all good options. Choose a cheese that melts well and has a flavor you enjoy.

Can I make vegetarian enchiladas using this recipe?

Yes, simply omit the chicken and add more vegetables, such as mushrooms, squash, or sweet potatoes.