Meals · Tacos, burritos & enchiladas

Chicken enchiladas

Name: Chicken enchiladas
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 4 servings
Ingredients: 2 tbsp canola oil; 2 tbsp all-purpose flour; 2 tbsp chili powder; 1 1/2 tsp ground cumin; 1 tsp garlic powder; 1/2 tsp dried oregano; 2 tbsp tomato paste; 2 cups chicken broth; 3/4 tsp salt; 2 breasts chicken breast, cooked and shredded; 1/2 white onions, diced; 10 tortillas corn tortilla; 1 1/3 cups Monterey jack cheese, shredded; a handful fresh cilantro, chopped

Corn tortillas rolled around chicken, drowned in a from-scratch red chile sauce and baked under cheese. The homemade sauce takes ten minutes and is the entire difference.

Time: 55 min (25 prep + 30 cook)
Servings: 4
Per serving: 578 kcal
Protein: 50 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

Sauce

2 tbsp canola oil25 g
2 tbsp all-purpose flour15 g
2 tbsp chili powder16 g
1 1/2 tsp ground cumin3 g
1 tsp garlic powder3 g
1/2 tsp dried oregano1 g
2 tbsp tomato paste33 g
2 cups chicken broth480 g
3/4 tsp salt4 g

Filling

2 breasts chicken breast, cooked and shredded450 g
1/2 white onions, diced80 g

10 tortillas corn tortilla250 g
1 1/3 cups Monterey jack cheese, shredded150 g
a handful fresh cilantro, chopped8 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Make the sauce: fry the flour and spices in the oil for a minute, whisk in the tomato paste, then the broth. Simmer 5 minutes to a pourable gravy — congratulations, you've out-cooked every canned enchilada sauce.
Toss the shredded chicken with the onion and a ladle of sauce.
Soften the tortillas (10 seconds each in a dry hot pan), fill, roll, and pack seam-down in a sauced baking dish.
Pour the rest of the sauce over, top with cheese, and bake at 190°C for 20 minutes until bubbling. Cilantro over the top.

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

34% of kcal

67% water

11 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 2312 kcal goes into the pot, 1518 g of ingredients comes out as ~1400 g of food → 165 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 165
Protein: (34%); 14 g
Fat: (40%); 7 g
Carbohydrates: (26%); 11 g
of which sugar: 1 g
Fiber: 2 g
Sodium: 376 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.