Chicken Enchiladas with Sour Cream Sauce - PCOS-Friendly Recipe
This Chicken Enchiladas with Sour Cream Sauce is a PCOS-friendly recipe with 245 calories, 16.19g protein, and 28.84g carbs per serving. Ready in 49 minutes. High in fiber (3.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 oz boneless skinless chicken breasts
- 4 oz low fat cream cheese
- 2 oz reduced fat cheddar cheese
- 1/4 cup salsa
- 1 1/4 cups chicken broth
- 3/4 cup fat free sour cream
- 1/4 tsp chili powder
- 1/2 tsp cumin
- 1/4 tsp black pepper
- 3/4 tbsp lemon juice
- 12 corn tortillas
- 1 tbsp cornstarch
Instructions
- To make sauce, in a small saucepan, whisk together chicken broth, cornstarch, cumin and black pepper. Bring to a simmer over medium-high heat and cook for 1-2 minutes, or until thick. Set aside.
- Preheat oven to 350 °F (175 °C). Lightly spray 13x9" baking dish with non-stick cooking spray.
- In a medium skillet combine chicken (chopped or shredded), cream cheese and salsa. Cook over medium-high heat until mixture is warmed and cream cheese is melted, stirring constantly.
- Place tortillas on microwave safe dish with damp paper towel covering them. Heat for 1 minute in microwave. Pour half of sauce into bottom of baking dish, spread to cover bottom of dish.
- Place approximately 1/4 cup of chicken mixture into center of each tortilla, spread to each edge. Roll up and place seam side down in baking dish. Repeat with each tortilla. Pour remaining sauce mixture over tortillas. Cover with aluminum foil and bake for 10 minutes.
- While tortillas are baking mix together, in a small bowl, sour cream, lemon juice and chili powder.
- After baking for 10 minutes, remove from oven and spread sour cream mixture over the top of each enchilada. Sprinkle with cheese. Bake, uncovered for an additional 5 minutes or until cheese has melted.
- Note: each serving is 2 enchiladas.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Chicken Enchiladas with Sour Cream Sauce contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Chicken Enchiladas with Sour Cream Sauce can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon.
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Frequently Asked Questions
Yes, this Chicken Enchiladas with Sour Cream Sauce recipe is designed to be PCOS-friendly. At 245 calories per serving with 16.19g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 49 minutes total. Prep time is 29 minutes and cook time is 20 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 245 calories, 16.19g protein (26%), 28.84g carbs, 7.78g fat. Plus 3.3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Dinner. At 245 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
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