Enchiladas verdes with chicken can be a delicious yet nutritious Mexican dish. However, many people wonder about the calorie content of this meal. In this article, we will break down the typical calorie count in enchiladas verdes with chicken and look at ways to make this dish healthier.
What are Enchiladas Verdes?
Enchiladas verdes, also known as green enchiladas, are a type of enchilada made with tomatillo salsa or green chili sauce instead of the more common red enchilada sauce. Filled with cheese, chicken, or other fillings, enchiladas verdes have a bright, tangy flavor from the green sauce.
The green sauce is made from tomatillos, serrano chiles, cilantro, onion, garlic, and other spices. Tomatillos resemble small green tomatoes but have a more tart, citrusy taste. The salsa verde complements the chicken filling nicely in enchiladas verdes.
Nutrition Facts for Chicken Enchiladas Verdes
The number of calories in enchiladas verdes with chicken can vary significantly depending on the specific ingredients and preparation methods used. In general, a serving of chicken enchiladas verdes contains around 300-500 calories.
Here is the nutrition breakdown for a typical serving of chicken enchiladas verdes (1 enchilada):
| Nutrient | Amount |
|---|---|
| Calories | 370 |
| Total Fat | 13 g |
| Saturated Fat | 5 g |
| Sodium | 780 mg |
| Carbohydrates | 35 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Protein | 21 g |
As you can see, a single chicken enchilada verde contains a significant amount of calories, fat, and sodium. The high calorie and fat content comes mainly from ingredients like cheese, tortillas, oil or lard used for frying, and sour cream or crema.
Calories in Chicken Enchiladas Verdes with Specific Ingredients
To get a more detailed idea of the calories in chicken enchiladas verdes, we need to look at the nutrition content of the individual components:
Tortillas
A 6-inch corn tortilla contains around 60 calories. Flour tortillas tend to be slightly higher in calories, with a 6-inch flour tortilla having about 80 calories.
Chicken
A 3-ounce portion of cooked chicken breast contains around 140 calories, while chicken thigh has about 170 calories.
Cheese
Cheeses commonly used in enchiladas include:
- Monterey Jack – 1 ounce has 95 calories
- Cheddar – 1 ounce has 110 calories
- Queso Fresco – 1 ounce has 100 calories
Salsa Verde
The tomatillo salsa itself only has around 20-30 calories per 1/2 cup serving. However, if sour cream is added to enrich the salsa, this can add around 30 calories per tablespoon.
Oil or Lard for Frying
Using oil or lard to fry the tortillas adds a significant number of calories:
- Vegetable oil – 1 tbsp has 120 calories
- Lard – 1 tbsp has 115 calories
Extras
Other higher-calorie extras can include:
- Sour cream – 2 tbsp has 60 calories
- Guacamole – 2 tbsp has 50 calories
- Refried beans – 1/2 cup has 110 calories
How to Make Lower Calorie Enchiladas Verdes
There are several ways you can reduce the calories in enchiladas verdes while still keeping all the delicious flavor:
- Use corn instead of flour tortillas
- Choose lower-fat fillings like chicken or turkey breast over dark meat
- Limit the amount of oil used for frying tortillas
- Use reduced-fat cheese
- Go easy on high-calorie toppings like sour cream
- Bulk up the enchiladas with extra veggies like spinach or zucchini
- Serve salsa on the side instead of covering enchiladas with it
- Enjoy enchiladas verdes as part of a salad or bowl instead of on their own
Baking or grilling instead of frying the tortillas is one of the most effective ways to cut down the calories in enchiladas verdes. You can also switch out some of the cheese for healthier fillings like black beans. With a few simple substitutions, you can enjoy chicken enchiladas verdes as a 300-400 calorie meal.
How Many Enchiladas Verdes Should You Eat In a Meal?
When eating enchiladas verdes, it’s important to pay attention to portion sizes as the calories can add up quickly. Here are some guidelines for how many enchiladas to eat depending on your calorie needs:
- Women – 2 medium enchiladas verdes is a suitable single serving with around 600-700 calories
- Men – Can often eat 3 medium enchiladas verdes as a single meal, with around 800-1,000 calories
- If also eating sides like rice and beans, limit it to 1-2 enchiladas verdes per person
- Watch portion sizes if you are limiting calories or carbs – stick to 1 enchilada verde plus salad or non-starchy vegetables
In general, 3 medium-sized enchiladas verdes will provide a complete 600-800 calorie meal for most adults. If you want to reduce calories, share an order of 2 enchiladas as an appetizer or side dish instead of a main meal.
Healthier Enchiladas Verdes Recipes
Here are some ideas for lighter, healthier recipes for chicken enchiladas verdes:
Baked Chicken Enchiladas Verdes
Ingredients:
- 4 boneless, skinless chicken breasts
- 12 corn tortillas
- 1 cup salsa verde
- 1 cup low-fat Mexican cheese
Instructions:
- Cook chicken breasts and shred
- Dip tortillas in salsa verde to soften
- Fill tortillas with chicken, salsa verde, and cheese
- Roll up and place seam-side down in a baking dish
- Pour remaining salsa verde over enchiladas and top with a little extra cheese
- Bake at 400F for 20 minutes until hot and cheese is melted
Chicken Enchilada Verde Casserole
Ingredients:
- 2 cups cooked chicken, shredded
- 1 (10 oz) can green enchilada sauce
- 1 cup low-fat cottage cheese
- 12 corn tortillas, cut into strips
- 1 cup shredded low-fat Mexican cheese
Instructions:
- Spread 1/2 cup enchilada sauce in a greased 9×13 dish
- Layer half each of the chicken, cottage cheese, tortilla strips, and shredded cheese
- Repeat layers
- Top with remaining 1/2 cup enchilada sauce and cheese
- Bake uncovered at 350F for 30 minutes
Conclusion
Chicken enchiladas verdes can contain anywhere from 300-500 calories per enchilada depending on the ingredients used. While they may be higher in calories, fat, and sodium, there are many ways to tweak recipes to make enchiladas verdes a healthier option.
Sticking to recommended portion sizes, using fresh ingredients, and baking instead of frying are simple ways to lighten up this traditional Mexican dish. With some minor adjustments, you can still enjoy all the bright, hearty flavors of enchiladas verdes without going overboard on calories.