Protein Cottage Cheese Chicken Enchiladas

• Prep Time: 25 minutes

• Cook Time: 25 minutes

• Total Time: 50 minutes

• Course: Main Course

• Cuisine: Mexican-inspired

• Diet: High-Protein, can be adapted to Low-Carb/Gluten-Free

• Servings: 8 enchiladas

• Skill Level: Intermediate (Due to the multi-step process of preparing the filling, assembling, and baking. A confident beginner can absolutely handle this!)

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Nutritional Information

Please note: This is an estimate and can vary based on specific ingredient brands and sizes.

• Serving Size: 1 enchilada

• Calories: 315 kcal

• Protein: 35g

• Carbohydrates: 22g

• Dietary Fiber: 3g

• Sugars: 6g

• Fat: 9g

• Saturated Fat: 4g

• Cholesterol: 75mg

• Sodium: 780mg

Why It’s a Nutritional Powerhouse: With a staggering 35 grams of protein per serving, this dish excels at promoting muscle repair, satiety, and stable energy levels. The carbohydrates provide fuel, while the moderate fat content comes from healthy sources, making it a perfectly balanced meal.

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Ingredients

For the Enchilada Sauce (or use 2 cups store-bought):

• 1 tbsp olive oil

• 1 small onion, finely diced

• 2 cloves garlic, minced

• 1 tbsp chili powder

• 1 tsp ground cumin

• 1/2 tsp smoked paprika

• 1/4 tsp dried oregano

• 1 (15 oz / 425g) can tomato sauce

• 1 cup low-sodium chicken broth

• Salt and black pepper to taste

For the Chicken Filling:

• 2 cups cooked chicken breast, shredded (from a rotisserie chicken or about 2 boiled/grilled breasts)

• 1 ½ cups (12 oz / 340g) low-fat cottage cheese

• 1 (4 oz / 115g) can diced green chiles, undrained

• 1 tsp ground cumin

• 1/2 tsp garlic powder

• 1/4 cup fresh cilantro, chopped

• Salt and black pepper to taste

For Assembly:

• 8 whole wheat or corn tortillas (7-8 inch size)

• 1 cup (4 oz / 115g) reduced-fat shredded Mexican cheese blend (or sharp cheddar)

• Optional toppings: Diced avocado, fresh cilantro, a dollop of Greek yogurt or light sour cream, sliced jalapeños, chopped red onion.

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Equipment

• 9×13 inch baking dish

• Medium saucepan

• Blender or food processor

• Mixing bowls

• Skillet (if making your own sauce)

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Instructions

Step 1: Prepare the Enchilada Sauce (Skip if using store-bought)

1. In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and cook for 4-5 minutes until softened and translucent.

2. Add the minced garlic and cook for another minute until fragrant.

3. Stir in the chili powder, cumin, smoked paprika, and oregano. Toast the spices for 30 seconds to unlock their full flavor.

4. Pour in the tomato sauce and chicken broth. Stir well to combine, scraping up any bits from the bottom of the pan.

5. Bring the sauce to a simmer, then reduce the heat to low. Let it simmer gently for 10-15 minutes, allowing the flavors to meld and the sauce to thicken slightly. Season with salt and pepper to taste. Set aside.

Step 2: Create the Creamy Protein Filling

1. This is the magic step! Place the 1 ½ cups of cottage cheese into a blender or food processor. Blend on high until it is completely smooth and creamy, with no curds remaining. This should take about 60-90 seconds. Scrape down the sides if needed.

2. In a large mixing bowl, combine the shredded chicken, the blended cottage cheese, the entire can of diced green chiles, cumin, garlic powder, and chopped cilantro.

3. Mix thoroughly until everything is well-coated in the creamy cottage cheese mixture. Season the filling with a pinch of salt and black pepper. Taste and adjust seasonings if desired.

Step 3: Assemble the Enchiladas

1. Preheat your oven to 375°F (190°C).

2. Spread about ½ cup of the enchilada sauce evenly over the bottom of your 9×13 inch baking dish. This prevents the tortillas from sticking and adds moisture.

3. Warm the tortillas slightly (about 20 seconds in the microwave wrapped in a damp paper towel) to make them pliable and prevent cracking.

4. Lay a tortilla flat on a clean surface. Spoon a generous ⅓ to ½ cup of the chicken and cottage cheese filling down the center of the tortilla.

5. Roll the tortilla up tightly around the filling and place it seam-side down in the prepared baking dish. Repeat with the remaining tortillas and filling, arranging them snugly in the dish.

Step 4: Sauce, Cheese, and Bake!

1. Pour the remaining enchilada sauce over the top of the rolled enchiladas, making sure they are completely covered. This step is crucial for keeping them moist.

2. Sprinkle the shredded Mexican cheese blend evenly over the sauced enchiladas.

3. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.

4. Remove the foil and bake for an additional 5-10 minutes, or until the cheese is completely melted, bubbly, and just starting to get golden spots.

Step 5: Serve and Enjoy!

1. Remove the enchiladas from the oven and let them rest for 5 minutes before serving. This allows the filling to set slightly, making them easier to serve.

2. Garnish with your favorite toppings like fresh cilantro, diced avocado, a spoonful of Greek yogurt, or a squeeze of fresh lime juice.

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Notes & Tips for Success

• Meal Prep Marvel: These enchiladas are perfect for make-ahead meals. Assemble the entire dish, cover tightly, and refrigerate for up to 24 hours before baking. You may need to add 5-10 minutes to the baking time if starting from cold.

• Freezing Instructions: Assemble the enchiladas but do not bake. Wrap the entire dish tightly in both plastic wrap and foil. Freeze for up to 3 months. To cook, thaw overnight in the refrigerator and then bake as directed.

• Dietary Swaps:

  • Gluten-Free: Use 100% corn tortillas.

  • Lower-Carb: Use low-carb tortilla wraps or consider making an “enchilada bake” by layering the ingredients in a dish without rolling.

  • Spicier Kick: Add a finely chopped jalapeño to the filling or use a spicery enchilada sauce.

• Don’t Skip Blending the Cottage Cheese: This is non-negotiable for the right texture. Blending transforms it into a smooth, ricotta-like cream that no one will detect.

• The Power of Resting: Allowing the enchiladas to rest for 5 minutes after baking is a small step that makes a big difference in achieving a clean slice.