Nutrition Blog

We love Mexican food in our house, however I haven’t found a truly mild sauce in a can that would be mild enough for my kids to consider trying.  I decided to figure out the traditional spices in enchilada sauce and create a homemade version without the heat.  I was worried it might lack flavor and not even taste like enchilada sauce, but I’ve made it a few times and we all love it! 

Per usual, I wanted to include an extra vegetable instead of just stuffing my enchiladas with chicken, so I added a thin layer of pureed cauliflower which has a pleasing, mild taste and feel – perfect for sensitive toddlers and kids! 

I cook my chicken for both tacos and enchiladas in the crock pot, which I find to be the easiest and most time-efficient for us.   See below for my easy crock pot chicken directions. 

 

Kid-friendly Chicken Enchiladas

 

Ingredients:

  • Enchilada Sauce (about 2 cups) (See below for recipe)
  • 8 tortillas
  • 1 pound cooked and shredded chicken, about 4 cups (rotisserie, or see below for crock pot recipe)
  • 16 ounces shredded cheese (Cheddar, or Mexican mix)
  • 1 cup cauliflower puree (see below for recipe)

 

Directions:

  1. Preheat oven to 400 degrees.
  2. Lightly coat a 9x13 pan with spray oil.
  3. Add about ¾ cup of enchilada sauce and spread over bottom of pan.
  4. On a separate plate, begin assembling enchilada by spreading two tablespoons of cauliflower puree in middle of tortilla.
  5. Add about ½ cup chicken to tortilla.
  6. Sprinkle one tablespoon of cheese over chicken.
  7. Pour one tablespoon enchilada sauce over cheese and fold tortilla, laying enchilada in pan with seam side down.   
  8. When all of the enchiladas are in the pan, pour in the remaining sauce, and top with shredded cheese.
  9. Bake in preheated oven for 20 minutes.

 

*Make ahead directions!

  1. Prepare enchiladas as above, including baking step. Let cool, then cover tightly with foil.  Store in refrigerator or freezer.
  2. To reheat from refrigerator, keep foil on and bake at 350 degrees for about 30 minutes.
  3. To reheat from freezer, keep foil on and bake at 350 degrees for about 45 minutes.
  4. You can also wrap and freeze enchiladas individually, heating in microwave for about 2-3 minutes.

 

 

Very Mild Homemade Enchilada Sauce for Kids

 

Ingredients:

  • ¼ cup canola oil
  • 2 tablespoons whole wheat flour
  • ½ tablespoon chili powder
  • 1 clove garlic, minced
  • 2 tablespoons onion, minced
  • 1 (8 oz.) can tomato sauce
  • 1 ½ cups water
  • ¼ teaspoon cumin
  • ½ teaspoon salt

 

Directions:

  1. Heat oil in a skillet over medium heat.
  2. Stir in onions and cook for one minute.
  3. Add garlic and cook an additional minute.
  4. Stir in flour and chili powder. Cook until flour is lightly browned, about one more minute, whisking constantly.
  5. Slowly add tomato sauce, water and cumin, whisking until smooth.
  6. Cook over medium heat for 10 minutes, or until thickened.
  7. Add salt.

 

Easy Crock Pot Shredded Chicken

 

Ingredients:

  • 1 pound boneless, skinless chicken breast
  • 1 cup chicken broth
  • ½ cup diced onion (optional)
  • 1 clove garlic (optional)

 

Directions:

  1. Spray crock pot with light coat of oil.
  2. Add all ingredients.
  3. Cook on low for about 6 to 8 hours.

 

*For more flavor, may add 3 tablespoons taco seasoning, or replace broth with jar of salsa.

**Shredded chicken with juices freezes well for future use.

 

Cauliflower Puree

 

Ingredients:

  • 1 head cauliflower
  • ½ cup chicken or vegetarian broth

 

Directions:

  1. Cut cauliflower into 1 inch florets or chunks.
  2. Steam either in microwave or on stove until fork tender, about 6-8 minutes.
  3. Puree cauliflower and broth in food processor or blender.
  4. Use in recipe, and freeze extra for later use by spooning into ice cube trays. Transfer to container or freezer bag when frozen. 

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