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Karly Blair
Holistic Nutrition Specialist
"Eat Whole, Live Whole"
Enchiladas with Super Healthy Cream of Mushroom Sauce
Omni-Wholetarian RecipeVege-Wholetarian RecipeGluten-Free Recipe
A Healthy G-F Enchilada recipe without processed canned cream of mushroom soup.

Enchiladas with cream of mushroom soup recipe

Finally a healthy Enchilada recipe without one of the worse processed canned foods Americans have ignorantly used in so many dishes for so many years. Yep, condensed cream of mushroom soup.

I used my Wholetarian replacement recipe for “Condensed Cream of Mushroom Soup”, added some fire roasted diced green chilies and managed to create some “mighty fine” tasting Enchiladas.

Not only is this version of condensed cream of mushroom soup delicious it is made without flour of any kind making it Gluten-free as well. What do I use instead? Vegetables. Yea, any no one can even tell. They just know it tastes good and that’s all they care about.

Sure I miss the convenience of opening a can and dumping it into a recipe for a quick fix meal but my family’s health is at stake here and I think they are worth the extra effort now and again. I don’t need to make this dish as much as I used to but every once and a while I still get the request from my kids for old time sake.

This can be easily made into a Vegetarian version by substituting the meat with white northern or navy beans and frozen or fresh corn.

Enchiladas with Super Healthy Cream of Mushroom Sauce
Yield: 1 large casserole dish
  • Coconut oil, as needed for sautéing
  • 2 cups chicken breast, cooked and shredded (for Vegetarian substitute with 1 (15 oz) can or 1½ cup of white Northern or navy cooked beans and 1 cup of frozen or fresh corn)
  • 1 medium sweet yellow onion, chopped
  • 2 cups milk of choice: almond milk, rice milk, raw milk etc, unsweetened
  • 1 head of cauliflower, chopped (about 4 cups)
  • 8 oz of white mushrooms, sliced (about 4 cups) See notes for mushroom option
  • 2 Tbs of cream of choice: sour cream, raw cream or coconut cream (optional)
  • 2-3 garlic cloves, diced
  • 1 teaspoon Himalayan sea salt
  • Ground pepper, to taste
  • 2 (4.5-oz) cans diced green chiles, with juice
  • 2 cups of cheese (grass-fed, non GMO preferably raw) save 1 cup for the top
  • 12-16 organic corn tortillas
  • Sour cream
  • Tomatoes, chopped
  • Cilantro leaves, chopped
  • Green onions, chopped
  • Salsa
Cooking the chicken in a pressure cooker
  1. I use a pressure cooker to get the job done fast.
  2. Put 1-2 Tbsp of coconut oil in the bottom of the pressure cooker.
  3. Heat the pressure cooker pan to medium/high.
  4. Cut the raw chicken breasts into about 3” pieces and add them to the pan to sear. Turn over on other side and lightly brown on both sides.
  5. Add about ⅓ cup of filtered water to the pan and seal the lid on.
  6. My pressure cooker is a Kuhn Rikon which has two red rings, and I cook it at the second ring for about 8-10 minutes but you’ll have to follow your pressure cookers instructions.
  7. Remove pressure cooker from the heat and let it cool down slowly as you prepare the sauce for this recipe. You can remove the lid once it has cooled down and you are ready to shred the chicken.
Preparing the Cream of Mushroom Sauce
  1. This sauce is the same as my “Condensed Cream of Mushroom Superfood Soup” recipe with just the addition of diced green chilies.
  2. In a medium size pot over medium heat, add the coconut oil and chopped onion. Sauté for 3-4 minutes and then turn heat to low for an additional 4-5 minutes with the lid on. Don’t rush this part as you want the onions to turn soft without burning them.
  3. Add your milk of choice, cauliflower, mushrooms, (see notes below on option to saute half of the mushrooms separately) garlic, sea salt and black pepper. Turn the heat back up to medium/high and simmer for 8-9 minutes or until the cauliflower is tender.
  4. Turn off the heat and add your cream of choice.
  5. Blend the mixture with an immersion blender or transfer the mixture to a blender. Be very careful as the mixture is very hot. You may want to let it cool off a bit first. Be sure to let the lid have a small amount of room for steam to escape while blending.
  6. Slowly blend the mixture until smooth.
  7. Taste to see if you think it needs more sea salt and pepper.
  8. Add the cooked, shredded chicken to the mushroom sauce.
  9. Stir in the diced green chilies along with 1 cup of cheese. Save the other cup of cheese for the topping.
Assembling the Enchiladas
  1. Preheat oven to 350.
  2. Heat a skillet or pan to medium/high heat with 1 Tbsp at a time of coconut oil.
  3. Place the tortilla in the pan until softened and turn over to soften on the other side. Do not let it cook too long or it will get too stiff to wrap.
  4. Remove from pan and place on a plate to cool.
  5. When you can handle them with your hands, place a scoop of the chicken & sauce filling on a tortilla.
  6. Wrap the tortilla around the filling and place in a casserole dish with the seam down.
  7. Continue filling and placing the tortillas on every inch of the pan. My pan is deep enough to put two layers of enchiladas on top of each other.
  8. Spread a layer of sauce over the top.
  9. Sprinkle the remaining cup of cheese on top.
  10. Bake in the oven at 350 for 20-25 minutes or until the cheese is melted but not browned.
  11. Remove from the oven and just before serving top with sour cream, chopped tomatoes, chopped cilantro, and chopped green onions.
  12. Serve with Salsa and re-fried beans.
Mushroom option
Blending all of the mushroom is the most kid-friendly without the chunks of mushrooms and the easiest method. However it has a little grayish color (due to the blended mushrooms) and some people prefer having delicious small chunks of mushrooms.
For a better color soup with small mushroom chunks:
  1. Add half (4oz) of the mushrooms with the cauliflower to cook and be blended.
  2. Dice the remainder 4 oz of the mushrooms in tiny pieces and lightly sauté them separately in a Tbsp of coconut oil or ghee for 2-3 minutes.
  3. Add the sautéed mushrooms to the rest of the blended soup mixture at the end and serve.
Either way this sauce is delicious and oh so good for you.

Enchilada condimentsHealthy Enchilada Recipe


Photos by Karly Blair

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