I struggled a bit with what to call this dish. Originally, I thought about calling it deconstructed chicken enchiladas because, well, they are. But, like most fads, people tend to have strong opinions, so I opted for the less controversal name. Personally, I’m on the deconstructed food bandwagon. A deconstructed meal is when you separate the key components of a dish and reassemble them in a new way. It can be fun and charming when done well or it can look like a hot mess if not done well. I’ll be honest, when I make this dish, my plate tends to fall more to the latter than the former. My husband has a knack and can make his look nicer than mine. Either way, however, the true beauty behind a lot of deconstructed dishes (these enchiladas are no exception) is that you can more easily control how much of each ingredient you consume. And with GD, that is beautiful!
Traditional enchiladas are stuffed and rolled corn tortillas. The problem is that if you’re only allowed one large tortilla (ie 1 serving of carbs), then you’re left feeling pretty hungry. So you’re either tempted to break your diet and eat just one more, or take another (and another) apart to get to the fillings. It’s a waste of a tortilla and a waste of time and energy that you spent rolling that tortilla. It’s annoying, messy, and a little embarrassing if you aren’t surrounded by people who understand your condition. However, if your enchiladas are already deconstructed, as done here, then you can eat your tortilla(s), other carbs, and have as much of your filling as you desire. These deconstructed enchiladas may not be traditional or visually appealing, but they taste the same and they satisfy that Mexican-food craving you’ve had all week!
What makes it diabetic friendly?
This recipe calls for corn tortillas, which have fewer carbs than flour tortillas. You can also easily control how many you eat (or don’t eat) because they’re on the side as opposed to an essential part of the dish. Enchilada sauces tend to be low on carbs, and the dish is full of chicken, ie protien, which helps stabilize those sugars. Also, should you top yours off with the listed garnishes, you’re getting your vegetables in, making it that much healthier.
Low-Carb Chicken Enchiladas
Ingredients
- 2 boneless, skinless chicken breasts, cubed
- 2 tbsp chile powder
- 1 tbsp lemon pepper
- Salt and pepper, to taste
- 2 tsp oregano
- 2 tsp cilantro
- 2 tsp cumin
- 1 tbsp garlic powder
- 1 tbsp onion powder
- 1/2 onion, coarsely chopped
- 2 cans (8 oz ea) enchilada sauce (red or green)
- 1 cup Mexican cheese blend
- 1 or 2 corn tortillas (optional)
- 1 bunch green onion, finely chopped (optional)
- Avocado, diced or sliced (optional)
- 1 medium tomato, diced (optional)
- Lettuce, shredded (optional)
- Lime wedges (optional)
Directions
Season cubed chicken (chile powder through onion powder). In a large pan, cook chicken on med-high until no longer pink. Add onion and saute until tender. Add sauce. Bring to a boil and add cheese. Reduce heat to low. Cover and simmer 10-15 minutes or until cheese has melted. Serve with warm tortillas, if desired. Top with green onion, avocado, tomato, lettuce, lime juice.
Variations
Beef enchiladas are great, too. You can use ground beef or if you’re feeling up to the task, shredded beef would be excellent. Cook your beef and make the recipe as normal. For meatless options, you can mix your beans in the sauce and add extra avocado to boost the healthy fats.
Make it a meal
- Low-carb chicken enchiladas (protein)
- 1 or 2 corn tortillas (1 serving carb)
- 1/2 cup black or pinto beans or 1/3 cup quinoa: arroz con pollo style (1 serving carb)
- 8oz glass of milk (1 serving carb)
- Radish slices
My GD 