Homemade Enchilada Sauce

Photo Feb 26, 1 14 33 PM (2)
If you ever get the cravings for Tex-Mex food like I do, it’s easy to head out to your nearest Mexican restaurant and load up on food prepared in ways that may not compliment your new healthy lifestyle. Whether you’re making sauce for chicken or want to eat enchiladas, making your own sauce will help save you money, reduce the amount of processed food in your diet and support your overall fitness goals.

Ingredients for about 2 cups or 8 fourth-cup servings:

2 tbsp extra virgin olive oil
2 tbsp wheat flour
1 tbsp minced garlic
3/4 cup chopped tomatoes
1/3 cup tomato sauce
1.75 cup low sodium chicken broth


1 tsp onion powder
2 tbsp chili powder
1 tsp cayenne pepper
1/2 tbsp cumin
1/2 tbsp Mexican oregano
sea salt & pepper to taste


1. Set a nonstick skillet on medium heat.
2. When the skillet is hot, add olive oil and wheat flour. Cook for about 3 minutes until the wheat flour turns dark brown and remember to stir frequently with a wooden spoon or spatula.
3. Toss in garlic and allow it to cook for about 1 minute.
4. Add 1 cup of chicken broth, tomato sauce and chopped tomatoes. Stir and allow the sauce to simmer for about 5 minutes. As you stir, mash the chopped tomatoes in order to thicken the sauce.
5. Add in the seasonings and stir thoroughly. Add the remaining 3/4 cup chicken broth. Stir, remove from the heat and allow the sauce to cool and thicken. If you prefer a thinner sauce, add tablespoons of chicken broth until you reach your desired consistency. Season to taste with sea salt & pepper.
6. Store in an airtight container/jar in the refrigerator.

Approximate macros for 1 of 8 fourth-cup servings:

47 calories, .5g protein, 3g carbs, 4g fat, .5g fiber, 1g sugar

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: