Low-Fat Enchiladas with Chicken, Black Beans, and Corn

Enchiladas are a Mexican dish of tortillas filled, rolled, covered with sauce, and baked; family and regional versions vary widely. This recipe fills corn tortillas with chicken, black beans, corn, and a little nonfat Greek yogurt, then tops them with red enchilada sauce and a modest layer of cheese for a satisfying, easy-to-serve dinner.

Ingredients

12 small corn tortillas, about 6 inches (15 cm) each, approximately 10.5 oz (300 g)
2½ cups cooked, shredded skinless chicken breast (350 g)
1 cup drained and rinsed black beans (170 g)
1 cup corn kernels, thawed if frozen (150 g)
½ cup thinly sliced scallions (50 g)
1 can mild diced green chiles, drained, 4 oz (113 g)
½ cup plain nonfat Greek yogurt (120 g)
1 tablespoon fresh lime juice (15 ml)
1 teaspoon ground cumin (2 g)
1 teaspoon mild chili powder (2.5 g)
½ teaspoon fine salt (3 g), plus more to taste
2 cups red enchilada sauce (480 ml), preferably lower-sodium if desired
¾ cup shredded reduced-fat Monterey Jack or cheddar cheese (84 g)
2 tablespoons chopped fresh cilantro (8 g), optional
1 small lime, cut into wedges, about 2 oz (55 g), optional for serving

Instructions

Heat the oven to 375°F (190°C). Set out a 9-by-13-inch (23-by-33-cm) baking dish. Drain and rinse the beans, thaw frozen corn if using it, slice the scallions, and drain the green chiles so the filling is not watery. If the chicken is in large pieces, shred it into bite-size strands. The recipe works best with cooked chicken that is moist but not swimming in broth.
In a large bowl, combine the shredded chicken, black beans, corn, scallions, green chiles, Greek yogurt, lime juice, cumin, chili powder, and salt. Stir until the yogurt lightly coats the filling and the ingredients are evenly distributed. Taste a small spoonful and adjust the salt or chili powder. Keep in mind that the enchilada sauce and cheese will contribute salt too.
Pour about ½ cup (120 ml) of the enchilada sauce into the baking dish and spread it across the bottom in a thin layer. Warm the tortillas so they bend without splitting: stack them between barely damp paper towels and microwave for 30 to 45 seconds, or warm them one at a time in a dry skillet for about 15 seconds per side. Keep the warmed tortillas covered while you work.
Place a tortilla on a board and spoon about ⅓ cup (80 ml) of filling in a line down the center. Roll it snugly around the filling and set it seam-side down in the dish. Repeat with the remaining tortillas, arranging them in one layer. A small amount of filling may remain if your tortillas are especially small; distribute it around the rolls rather than overfilling them.
Pour the remaining 1½ cups (360 ml) of sauce evenly over the rolled tortillas, aiming to cover the edges as well as the centers. Sprinkle the cheese across the top. Bake uncovered for 22 minutes, until the sauce bubbles around the sides and the cheese has melted. Insert a food thermometer into the center of the casserole, avoiding the dish; USDA FSIS guidance for reheated leftovers is a safe minimum of 165°F (74°C).
Take the dish out of the oven and let it rest for 5 minutes before serving. This brief rest lets the hot filling settle, so the tortillas are easier to lift without unrolling. Scatter over cilantro, if using, and serve with lime wedges. Handle leftovers promptly and refrigerate within 2 hours.

Tips

Keep tortillas flexible. Corn tortillas can crack if they are cold or dry, especially when rolled around a generous filling. Warm them in a covered stack, and work with a few at a time so they stay soft. If one splits, overlap the torn edges as you roll it; sauce and cheese will help hold it together in the dish.
Control moisture. Drain canned chiles and rinse and drain the beans well. If thawed corn releases liquid, pat it dry. Watery filling can make the tortillas soften quickly and leave extra liquid at the bottom. Avoid adding more yogurt than listed; it is there to bind the filling lightly, not turn it into a loose sauce.
Use chicken that is already cooked. Leftover roasted or poached chicken is convenient, as is plain rotisserie breast meat with the skin removed. If cooking chicken specifically for this recipe, cook poultry to 165°F (74°C) measured at its thickest part with a food thermometer before shredding. Let it cool enough to handle, then use it promptly or refrigerate it.
Choose a sauce you enjoy. Red enchilada sauces vary in heat, saltiness, and thickness. Taste yours before assembling, and choose mild sauce for a gentler dish or medium sauce for more warmth. If the sauce is very thick, loosen it with a tablespoon or two of water; the aim is an easy-to-pour consistency, not a watery layer.

Serving Suggestions

Serve the enchiladas hot, straight from the baking dish, with lime wedges and chopped cilantro for a fresh finish. A simple cabbage slaw with lime dressing adds crunch and contrasts with the soft tortillas. For a fuller plate, add a small portion of Mexican-style rice, cilantro-lime rice, or extra black beans; keep any accompaniments lightly seasoned so the enchilada sauce remains the main flavor.

For toppings, offer them at the table rather than baking them on. Shredded lettuce, diced tomato, sliced radishes, pickled red onion, or a spoonful of salsa add texture and brightness. A little extra plain Greek yogurt can stand in for sour cream, though it tastes tangier. If serving guests with different preferences, keep hot sauce, sliced jalapeños, and additional lime separate so everyone can adjust their own plate.

Variations

Make them vegetarian: Replace the chicken with another 1½ cups (255 g) of drained black beans, or use 1½ cups (225 g) of sautéed diced mushrooms. The beans make the filling denser; mushrooms add a savory, softer texture. For a more substantial bean filling, mash about one-third of the beans before mixing so they help bind the corn and scallions.

Change the filling: Swap the corn for 1 cup (150 g) of finely diced zucchini, or use chopped spinach that has been thawed and squeezed very dry. A small amount of smoked paprika can replace some of the chili powder for a smoky note. Use green enchilada sauce instead of red if you prefer its brighter, tangier flavor; it changes the character of the dish but works with the same filling and method.

Adjust the dairy or heat: Plain low-fat yogurt can replace the nonfat Greek yogurt, though the filling will be slightly less thick. For a dairy-free version, omit the cheese and yogurt and use a few tablespoons of mild salsa to help the filling hold together; the result will be less creamy. For more heat, add minced jalapeño or choose a hotter sauce, adding a little at a time so it does not overwhelm the other ingredients.

Storage and Reheating

Let leftover enchiladas cool briefly, then transfer them to a covered container or cover the baking dish and refrigerate within 2 hours of cooking. They keep for 3 to 4 days in the refrigerator. Store toppings such as lettuce, fresh tomato, and cilantro separately, since they soften when kept against the warm sauce. If you expect to eat only a few at a time, dividing the enchiladas into individual portions before refrigerating makes reheating more convenient.

Reheat a portion in the microwave, covered loosely, until steaming throughout, checking that the center reaches 165°F (74°C) with a food thermometer. For a larger amount, cover the baking dish with foil and warm it in a 350°F (175°C) oven until hot in the center; uncover it for the last few minutes if you want the cheese less soft. Add a spoonful of water or sauce before reheating if the edges look dry. Avoid reheating the same portion repeatedly.

To freeze, cool the enchiladas and pack them in a freezer-safe, tightly covered container, either as portions or as a whole dish. For best texture, use within 2 to 3 months. Thaw overnight in the refrigerator before reheating, and bring the center to 165°F (74°C). You can also assemble the dish ahead and refrigerate it, covered, for up to 24 hours before baking. Bake it cold from the refrigerator, allowing extra time as needed and checking the center with a thermometer.

Frequently Asked Questions

Can I use flour tortillas instead of corn tortillas?
Yes. Small flour tortillas roll easily and are less likely to crack, but they have a softer, less distinctly corn-like texture and may absorb more sauce. Use tortillas close to 6 inches (15 cm) across and warm them briefly so they are pliable. Check the dish near the end of baking, since a very thin tortilla can become soft sooner.

Can I make these enchiladas ahead?
Yes. Assemble the dish, cover it, and refrigerate it for up to 24 hours before baking. Keep the cheese on top, and do not leave the prepared dish at room temperature while waiting. Because a chilled casserole needs longer to heat through than one assembled just before baking, allow extra oven time and verify that the center reaches 165°F (74°C).

How can I keep the enchiladas from getting soggy?
Drain the beans and chiles thoroughly, avoid adding excess yogurt, and use only the measured amount of sauce. A thin layer of sauce beneath the tortillas and an even coating on top keeps them flavorful without leaving them submerged. Corn tortillas will soften as they sit, so serve soon after the short resting period if you prefer them to hold their shape.

Can I use leftover chicken?
Yes, provided it has been stored safely and is still within its refrigerated storage period. Shred it and measure 2½ cups (350 g); breast meat keeps the filling leaner in texture, while thigh meat is a little richer and more tender. When the assembled enchiladas are baked, check the center of the dish for 165°F (74°C) before serving.

What can I use instead of Greek yogurt?
Plain low-fat yogurt works, but it is thinner, so drain it briefly through a fine sieve if it seems runny. You can also leave the yogurt out and add a small spoonful of salsa to help the filling bind. The filling will be less creamy, but the chicken, beans, corn, and sauce still provide plenty of flavor and moisture.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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