• Meredith Wellman, MS, RD

Easy Enchilada Meal

Updated: May 18

First things first, #soulwork in the kitchen...

Song I'm Listening To:

Quote I Love:

"To be human is to understand happiness isn't a constant. But to be human is to understand neither is sorrow, or grief, or heartache. To be human is to feel it all, to welcome the lessons that come with the dark days, and to welcome the softness that comes from the lightness of what saves you. To be human is to try with every inch of your patchwork soul, to be proud of who you are. To care. To heal. To be your own home, even on the days it doesn't come naturally. To be human is to grow in the ups and grow in the downs. So, keep growing. " -Bianca Sparacino

Enchiladas was one of my favorite dinners growing up; I would get so excited when Mom said that’s what is for dinner! I adapted her recipe slightly for an easy, delicious, nutritious, budget-friendly, weeknight meal with minimal clean up - What more could we ask for? Nothin'.

A look behind the ingredients chosen:

-Boneless, Skinless Chicken Thighs: I love me some chicken thighs because of their flavor and tenderness. From a nutrition standpoint, they are a great source of protein and the fat helps with meal satiation. Chicken breast works, too!

-Frontera Red Enchilada Sauce: Yes, making it homemade would be best, but that isn't always feasible. This is the best quality sauce I could find at Kroger. This provides quick flavor without artificial preservatives, coloring, artificial sweeteners, etc. They also have a green enchilada sauce!

-Sour Cream: Sour cream is a staple item in mine and Zach's house, I loooove it. I choose Daisy Regular Sour Cream or Kroger Natural Sour Cream (purple container). Sour cream adds fat, a little protein, and some nutrients like calcium.

-Simple Truth Flour Tortillas: Once again, homemade would be best, but I like to have store bought options as well. These are the best quality and cost flour tortillas I have found. These provide the bulk of carbohydrates for the meal.

-Mexican Shredded Cheese: Cheese makes everything better. Cheese adds more fat, a little more protein, lots of flavor, and nutrients like calcium and vitamin A.

Red Onions: Add that color! These onions supply fiber, as well as vitamins and minerals like vitamin C, B6, folate, and potassium. Onions contain sulfur compounds that may be beneficial in protection against cancer. They are also a rich source of quercetin, a phytonutrient that can help blood pressure and heart health.

Roma Tomatoes: Add that color! Tomatoes, like onion, supply a good source of fiber and various vitamins and minerals like vitamin K, folate, and vitamin C. Tomatoes are a rich source of lycopene, a phytonutrient that helps improve heart health and aids healthy skin.

This whole meal together is balanced with a wide variety of nutrients from multiple food groups. It includes fat, is rich in protein and provides a moderate amount of carbohydrates with fiber. 1 enchilada with 1 C of veggies provides about 30 grams of carbohydrates and 15 grams of protein; this is a sufficient meal for most individuals, even those with type II diabetes.

"These are d@*! good." -Z

Makes: 6 servings


4-5 chicken thighs or breast, boneless and skinless, if using chicken breast do 2-3 depending on size

2 C broth (beef, chicken, vegetable) or water

1 Tbsp. butter

1/2 tsp. kosher salt

1/4 tsp. ground black pepper


6 flour tortillas, I used Simple Truth

1/2 C+ shredded Mexican cheese blend

2 bags of Frontera Enchilada Sauce

1/2 C + sour cream

1. In crockpot, put first five ingredients in and cook on low for 6-8 hours, covered.

*Before starting enchiladas, prep veggies onto baking sheet.

2. When ready to eat, preheat oven to 350F and grab a 9x13 baking dish - Drizzle oil or spray w/ nonstick.

3. Take cooked chicken out of crockpot and let cool, then shred with knife and fork. Add to bowl and mix with 1/2 bag enchilada sauce and 1/2 C sour cream.

4. For each tortilla: Scoop 1/3 C chicken mixture to middle of tortilla, spread to meet the top and bottom of tortilla, roll up, and place in baking dish with folded side down.

5. Pour 1 C (1 bag) enchilada sauce over top, sprinkle with 1/2 C shredded cheese.

6. Bake for 25 minutes at 350F.

7. To serve: Add dollop (...or, scoop!) of sour cream, a drizzle of enchilada sauce, and a sprinkle of pepper and dried parsley. YUM!

Roasted Tomatoes and Red Onion

1 red onion, chopped into bite-sized pieces

6-8 roma tomatoes, chopped into bite-sized pieces

2 Tbsp. olive oil

1/4 C shredded Mexican cheese blend

1 tsp. kosher salt

1/2 tsp. ground black pepper

Optional: 1/2 tsp. dried parsley

1. *Wash and chop veggies, place onto lined baking sheet.

2. *Add oil, shredded cheese, and seasonings. Mix until vegetables are well coated!

3. Bake for 25-30 minutes. Psst... If you like a little extra crisp, turn to broil for 3 minutes (After enchiladas are removed)!

Clean up: Transfer vegetables to open space in baking dish, cover and refrigerate. Wash off plates. Wash off baking sheet. & There ya go.

I hope you enjoy & while you're eating you forget about anything except how good the food tastes and how lovely the person/people at your table are. <3

Snap a pic and #SimplyWellmanTable to share your creation!

Diabetes Got You Down?

Do you or a family member need more education and information about diabetes? At HIMG, we are proud to offer our Diabetes Education Class! This is a shared medical visit, meaning you see three healthcare providers in one meeting! Diabetes is complex, so we want you to be able to manage it from every angle; myself, endocrinology, and psychology are here to help put you in control of the disease. You can do it!

To sign up, call my office: 304-399-2275.

If you are not en established patient, you will need a doctor's referral to the class.

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