Chicken enchiladas with onions and jalapenos is a great week night dinner for the entire family, but is also a great meal prep recipe.
Are you counting calories or macros? Easily adjust protein, carbs, and fats to meet your macro requirements.
Chicken Enchiladas with Onions and Jalapenos
These Enchiladas are going to be the talk of the office when you bring this in as you meal prepped lunch.
Servings 5
Calories 356kcal
Ingredients
- 24 oz Boneless, Skinless, Chicken Breast (2 large breasts)
- 1 tsp Black Pepper
- 1 tsp Garlic Powder
- 1 tbsp Extra Virgin Olive Oil
- 100 g Yellow Onion sliced thin (about ½ onion
- 30 g Jalapenos diced, and a few slices for the topping (1 pepper)
- 1 package Taco Skillet Sauce Frontera, fire roasted tomato & green chile
- 5 Tortillas
- 1 can Stewed Tomatoes (16 oz can)
- 65 g Mexican Four Cheese Blend 2% milk (about ½ cup)
- 20 g Scallions diced (about 2 stalks)
Instructions
- Heat a large pan with a lid to medium heat. While waiting for the pan to heat up season the chicken with pepper and garlic powder. Once the pan is hot, add the extra virgin olive oil to the pan.
- Place the chicken immediately in the pan, leave it there for 2 minutes, then flip to the other side and cook for an additional 2 minutes.
- Both sides should start to become golden brown, but the center will still look uncooked…if not golden, give each side another minute…your pan wasn’t hot enough. Turn the heat to low and cover the chicken with a lid. Let it cook for about’ 12‘ minutes, then flip and cover again for another’ 12‘ minutes.
- After’ 12‘ minutes on each side covered, the chicken should be done. But this does depend on the size of the chicken breast…these times are based on’ 12‘ oz breasts. It is always best to check the internal temperature of chicken before serving. Typically 1 minute per oz per side while covered works to cook perfectly.
- Once the chicken is done remove from the pan, leaving the juices in the pan. We are going to use the same pan for the remaining ingredients. Set the cooked chicken breast to the side for a few moments while you work on the remaining ingredients.
- Pre-heat the oven to 350’°.
- In the same pan the chicken was cooked in add the sliced onions and diced jalapenos. Toss them with the chicken juices and cook for about 5 minutes on medium heat, just enough for them to soften up a little.
- While the peppers and onions are cooking, use a fork and knife to shred the chicken breasts. Once they are shredded add them back into the pan with the onions and peppers.
- Now add the taco sauce packet to the pan. Then toss the chicken, peppers, and onions together. Cover with a lid and allow to simmer on low heat for 5 minutes.
- After 5 minutes turn off the heat and begin assembling your enchiladas. This recipe makes 5 enchiladas. In 5 tortillas evenly divide your chicken and pepper mixture. Then roll up each of the tortillas like a burrito and place in your baking dish. The baking dish should have high sides and fit all of your rolled tortillas tightly.
- After you have each of the rolled tortillas in the baking dish, pour your stewed tomatoes and the sauce over top. Sometimes the tomatoes are just a little too big, so I like to slice them up just a little bit smaller.
- Then top with your cheese, and bake for 15-20 minutes, until the cheese has melted.
- Once done baking, top with your sliced jalapenos and scallions and serve. Or portion out for your meal prep.
Nutrition
Calories: 356kcal | Carbohydrates: 33.4g | Protein: 49.6g | Fat: 9.5g | Saturated Fat: 3.2g | Polyunsaturated Fat: 1.7g | Monounsaturated Fat: 3.4g | Trans Fat: 0.1g | Cholesterol: 85.9mg | Sodium: 582.7mg | Potassium: 576.6mg | Fiber: 8.5g | Sugar: 7g | Vitamin A: 12.3IU | Vitamin C: 27.8mg | Calcium: 15mg | Iron: 8.1mg
Are you meal prepping? Do you count your macros or calories? Check out my notes below on how you can incorporate these Chicken Enchiladas with Onions and Jalapenos into your meal prep. Also how you can easily adjust protein, carbs, and fats to meet your macro requirements.
Notes for Meal Prep:
This is a wonderful recipe for meal prepping. You can store each serving in the fridge for up to 1 week and eat it as it fits your meal plan. Likewise, you can store each portion in the freezer for up to one month. Although, if freezing, you will want to pull your serving out the night before to allow to defrost completely before warming up in the microwave.
Notes for Counting Macros:
PROTEIN:
- You can easily adjust the protein macro by adjusting the amount of chicken breast used. For every 1 ounce of chicken you can increase or decrease your protein intake by 8.8 grams.
CARBOHYDRATE:
- You can also easily adjust the carbs by changing the type of tortilla you use. In my recipe I am using a Chi-Chi’s 100 calorie tortilla warp, which only has 15 grams of carb per tortilla. If you use a different tortilla this will adjust the number of carbs. Depending on the tortilla your carbs per tortilla could range from: 7 – 32 grams.
FAT:
- Adding avocado as a topping to these chicken enchiladas with onions and jalapenos is the quickest way of increasing the healthy fats in this dish. For every 35 grams of avocado you increase the fats by 5 grams. Depending on the size of avocado, 35 grams is about 1/4 of an avocado. If meal prepping you can slice the avocado and toss in a little lime juice. Then store in the fridge, in zip lock bags portioned out, for up to 5 days. Be sure to suck all the air out of the zip lock bag to keep the avocados from turning brown as long as possible.
When making adjustments to the macros you will want to keep in mind the number of servings you are making.
If your looking for another Mexican inspired dish, you should try my:
