Preheat the oven. Set to 375°F (190°C). Lightly coat a 9x13-inch baking dish with cooking spray.

Make the tomato salsa. Dice the tomatoes and red onion. Mince the jalapeño (remove seeds for less heat). Chop a handful of cilantro. Toss with the juice of 1 lime, a pinch of salt, and black pepper. Set aside so the flavors meld.

Prepare the filling. In a nonstick skillet, add 1 teaspoon olive oil or spray. Sauté the diced yellow onion over medium heat for 3–4 minutes until softened. Add minced garlic and cook 30 seconds. Stir in shredded chicken, 1/2 teaspoon chili powder, 1/2 teaspoon cumin, 1/4 teaspoon smoked paprika, and a pinch of oregano. Add a splash of broth to keep it moist. Warm through and remove from heat.

Make a quick light enchilada sauce. In the same skillet, add the remaining oil (or spray). Sprinkle in 1 teaspoon chili powder, 1/2 teaspoon cumin, and 1/4 teaspoon smoked paprika; toast for 30 seconds. Stir in tomato sauce, tomato paste, and 3/4 cup broth. Simmer 3–5 minutes until slightly thick. Season with salt and pepper. If you prefer, use a store-bought low-fat, low-sodium enchilada sauce.

Warm the tortillas. Wrap the stack in a damp paper towel and microwave 30–45 seconds until flexible. This prevents tearing and removes the need for pan-frying in oil.

Assemble the enchiladas. Spread a thin layer of sauce on the bottom of the baking dish. Place a warm tortilla on a clean surface. Add about 2–3 tablespoons chicken filling and a light sprinkle of cheese. Roll snugly and place seam-side down in the dish. Repeat with remaining tortillas.

Top and bake. Pour the remaining sauce evenly over the tortillas. Sprinkle the rest of the cheese on top. Cover with foil and bake for 15 minutes. Remove foil and bake another 8–10 minutes, until the cheese is melted and edges are bubbly.

Finish with freshness. Let rest 5 minutes. Spoon tomato salsa over the enchiladas. Add a squeeze of lime and sprinkle chopped cilantro. Serve with a spoonful of nonfat Greek yogurt if you like a creamy contrast.