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These baked chicken and white bean enchiladas verdes have 46 g of protein per serving and take about 65 minutes from first chop to plate. The protein comes from chicken breast, cannellini beans, Monterey Jack and Greek yogurt, not powder, so it tastes like the real thing.
A serving is three corn tortilla enchiladas, about 470 g of food, with a spoonful of lime crema on top. Half the beans get mashed into the filling, which holds everything together when you roll.
At 655 calories it’s a full dinner, not a light one. Jarred salsa verde keeps the sauce to 10 minutes, though it runs saltier than homemade, so taste it first.
One fussy step: cold corn tortillas crack when you roll them. Warm them in the microwave under a damp towel and the problem goes away.
Why You’ll Love This Recipe
- 46 g protein per serving from chicken, beans and cheese
- Mashing half the beans keeps the filling from spilling out
- Jarred salsa verde cuts the sauce down to 10 minutes
- Greek yogurt crema replaces sour cream and adds protein
Ingredient Notes
- corn tortillas: Check the label if you need gluten-free, since some brands add wheat flour. Eight 8-inch flour tortillas also work, which makes two enchiladas per serving.
- chicken breast: Boneless skinless thighs work at the same weight and poach to the same 165 F / 74 C. They taste richer and carry a little more fat.
- salsa verde: Brands vary a lot in salt and heat. Pick a medium jar and taste it before adding any extra salt to the filling.
- cannellini beans: Great Northern beans are a fine swap. Rinse them well, because the canning liquid makes the filling gummy.
- Monterey Jack: Shred it from a block if you can, since bagged shreds carry anti-caking starch and melt less smoothly. Pepper jack adds heat.
- Greek yogurt: 2% gives a creamy crema. Nonfat is tangier and adds a gram or two of protein per serving.
Baked Chicken White Bean Enchiladas Verdes with Crema
Ingredients
Method
- Heat the oven to 400 F / 200 C. Put the chicken, 480 ml broth and 1/2 tsp salt in a 3-quart / 2.8 L saucepan and bring to a bare simmer over medium heat. Cover, reduce to low and poach for 16 to 18 minutes, until an instant-read thermometer in the thickest part reads 165 F / 74 C.
- While the chicken poaches, heat the oil in a 26 cm / 10-inch skillet over medium heat. Cook the onion for 4 minutes until soft, add the garlic and cumin for 30 seconds until fragrant, then stir in the salsa verde, green chiles and 120 ml broth. Simmer for 10 minutes until the sauce coats the back of a spoon, then take it off the heat.
- Move the chicken to a bowl and shred it with two forks, then stir in 2 tbsp of the poaching liquid. Mash half the beans in a small bowl with a fork. Fold the mashed and whole beans into the chicken with 100 g of the cheese, 15 g of the cilantro and 1/3 cup (80 ml) of the sauce.
- Spread 1 cup (240 ml) of sauce over the bottom of a 23 x 33 cm / 9 x 13-inch baking dish. Wrap 6 tortillas in a damp paper towel and microwave for 45 seconds, until they bend like cloth. Mound about 1/3 cup (65 g) of filling down the center of each, roll tightly and set seam-side down in the dish. Warm the next 6 tortillas and repeat, packing the rolls snugly. Don't warm all 12 at once, because cold corn tortillas crack.
- Pour the remaining sauce over the rolls so the tortilla ends are covered, then sprinkle with the remaining 40 g cheese. Bake uncovered for 20 minutes, until the sauce bubbles at the edges and the cheese is spotted brown. Rest for 5 minutes.
- Stir the yogurt, lime juice and 1/4 tsp salt together. Spoon the crema over the enchiladas, scatter with the remaining 15 g cilantro and serve 3 per plate.
Notes
- Cut breasts thicker than 2.5 cm in half horizontally so they poach evenly.
- Warm only six tortillas at a time and roll them right away.
- Taste the jarred salsa verde first and skip extra salt if it's already salty.
- Rest the dish 5 minutes after baking so the sauce settles and the rolls hold together.
- Protein is estimated from standard ingredient values, so brands will shift the number slightly.
Tips for Success
- Warm only six corn tortillas at a time under a damp paper towel, and roll them within a minute so they stay flexible.
- Poach the chicken at a bare simmer, never a boil, so it stays tender and shreds into thick strands.
- Mash half the beans before folding them in, which binds the filling so it stays put when you roll.
- Spread sauce over the bottom of the dish first so the tortillas don’t stick or scorch on the base.
- Spoon the crema on after baking and keep it cold, since the cool tang balances the hot, salty cheese.
Variations
- Use 340 g of shredded rotisserie chicken instead of poaching, which saves about 20 minutes and keeps protein close to the same.
- Fold one roasted, diced poblano into the filling for a smoky, mild heat that works well with the green sauce.
- Swap in pepper jack and simmer a diced jalapeno into the sauce if you want the enchiladas hotter.
Storage and Reheating
Baked enchiladas keep 3 to 4 days in the fridge, covered in the baking dish or packed into an airtight container. Store the lime crema in a separate jar and add it fresh.
To reheat, cover the dish with foil and warm at 350 F / 175 C for 20 to 25 minutes, or 15 to 18 minutes for a single plate, until steaming and the center reaches 165 F / 74 C. A single plate in the microwave takes 2 to 3 minutes at 70% power.
The enchiladas freeze well for up to 3 months once cooled and wrapped in foil plus a freezer bag. Four portions go into the chest freezer in my garage for busy weeknights. Thaw overnight in the fridge and reheat covered at 350 F / 175 C for 30 minutes.
Serving Suggestions
Serve three enchiladas per plate with about 3 tbsp of lime crema and a scatter of cilantro. A crisp cabbage slaw dressed with lime juice and salt cuts through the cheese.
Sliced radishes, cucumber or quick-pickled red onions give the same bite. Cilantro-lime rice is the classic side, but 150 g of cooked rice adds about 195 calories to the plate.
Pour cold sparkling water with lime or a light lager. Put a bottle of hot sauce on the table for anyone who wants more heat.
FAQ
Why do my corn tortillas crack when I roll enchiladas?
Corn tortillas crack when they’re cold or dry, so warm them before rolling. Stack six, wrap them in a damp paper towel and microwave for 45 seconds, then repeat with the second six. They should bend like cloth. Roll each one within a minute of warming, because they stiffen again as they cool.
Can I use flour tortillas instead of corn in chicken and white bean enchiladas verdes?
Yes, use eight 8-inch flour tortillas instead of twelve corn, which makes two enchiladas per serving. Flour tortillas roll without cracking, so you can skip the damp towel warm-up, though a quick 20 seconds in the microwave still helps. Bake the same 20 minutes. The dish is no longer gluten-free, and total protein rises by about 10 g.
Can I freeze chicken and white bean enchiladas verdes?
Yes, freeze the baked and fully cooled enchiladas for up to 3 months, wrapped tightly in foil and a freezer bag. Thaw overnight in the fridge, then cover with foil and reheat at 350 F / 175 C for 30 minutes, until the center reaches 165 F / 74 C. Make the lime crema fresh, since yogurt turns watery after freezing.
What goes with chicken and white bean enchiladas verdes without making the plate too heavy?
A lime-dressed cabbage slaw works best, since the crunch and acid cut through the cheese. Sliced radishes and cucumber do the same job. Cilantro-lime rice is the classic side, but 150 g of cooked rice adds about 195 calories to the plate.
Are chicken and white bean enchiladas verdes gluten free?
They can be. Corn tortillas, chicken, beans, cheese and yogurt contain no gluten, but some tortilla brands add wheat flour and some broths use gluten-containing ingredients. Read each label, and look for a certified gluten-free mark on the tortillas and broth if you need to avoid gluten strictly.
What’s the difference between enchiladas verdes and enchiladas rojas?
Enchiladas verdes use a green sauce built on tomatillos, which tastes tart and bright. Enchiladas rojas use a sauce of dried red chiles, which tastes deeper and earthier. This version takes a shortcut with jarred salsa verde simmered with onion, garlic, cumin and green chiles, so you skip roasting tomatillos.
