From The American Retirement Advisor

Sugar Smarts

Monthly guidance for better diabetes management

June 2026 Recipe

Chicken Enchiladas with Homemade Red Enchilada Sauce

Photo: Kyle Jacobs | Recipe: Bunny's Warm Oven

Ingredients

Chicken Filling

• 2 whole chicken breasts, uncooked
• 2 cups chicken broth
• 1 tsp garlic powder
• One 10 oz can diced tomatoes
• 1 medium onion, diced

Homemade Red Enchilada Sauce

• 2 tbsp vegetable oil
• 2 tbsp flour
• 4 tbsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp cumin
• 1/4 tsp onion powder
• 1/4 tsp cayenne pepper
• 2 cups chicken broth

Assembly

• 12 corn tortillas
• 2 cups grated cheddar cheese
• 2 cups grated Monterey Jack cheese

Instructions

1. Make the sauce first: heat flour and oil in a medium saucepan over medium heat, whisking constantly until boiling. Boil 1-2 minutes to cook out the raw flour taste.
2. Whisk in chili powder, garlic powder, salt, cumin, onion powder, and cayenne until combined.
3. Add 2 cups chicken broth while whisking. Reduce heat to low and simmer about 10 minutes until slightly thickened. Set aside.
4. Combine onion, diced tomatoes, garlic powder, 2 cups chicken broth, and whole chicken breasts in a large saucepan. Simmer 30 minutes until chicken shreds easily.
5. Remove chicken, let cool slightly, then shred with two forks. Discard the poaching liquid.
6. Preheat oven to 400 degrees F.
7. Spread 1/2 cup enchilada sauce on the bottom of a 13x9 inch baking pan.
8. On each corn tortilla, spread 1/2 tsp sauce, add 1 tbsp shredded chicken, and sprinkle with both cheeses. Roll up and place seam-side down in the pan.
9. Repeat for all 12 tortillas. Top with remaining sauce and cheese.
10. Bake uncovered at 400 degrees F for approximately 20 minutes until bubbly and golden.

Why This Recipe Works for Diabetics

Corn tortillas are the smart swap here. At roughly 11g of carbs each versus 25-30g for a flour tortilla, they cut the carb load nearly in half. With 36g of protein per enchilada from the chicken and cheese, this meal promotes steady blood sugar and lasting fullness. Making the sauce from scratch is the real win for diabetics: store-bought enchilada sauces often sneak in added sugars and corn syrup, but this version uses just spices and broth. At 16g of net carbs per enchilada, one or two makes a satisfying dinner that fits comfortably in a diabetic meal plan.

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