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Chicken and Black Bean Enchiladas

Related recipes: Main Courses, Egg-Free, Fall, High-Fibre Diet, Soya-Free Diet, Winter

Quick Facts

Servings: 6

This enchilada sauce is easy to make if you have a few minutes. If time is scarce, used canned sauce. Double the entire recipe and freeze half or double just the sauce portion and freeze the extra.

Ingredients

Sauce:15g flour
10g chili powder
10g cocoa powder, unsweetened
6g sugar
2g salt sea salt if on a corn-free diet*
600mL tomato sauce, canned
360mL water
85g tomato paste
Filling:455g boned and skinned chicken breast, uncooked
425g black beans, canned, one 15-ounce can
195g reduced fat Monterey Jack cheese*, shredded, divided
115g green chili peppers, diced
5g cumin powder
4g garlic powder
6 or 7 flour tortillas, 10-inches (25cm) round

Directions

To make sauce: In a small bowl, combine flour, chili powder, cocoa powder, sugar and salt; set aside. In a medium saucepan, add tomato sauce, water and tomato paste. Heat and stir in flour mixture using a whisk. Continue stirring over medium heat while sauce thickens. Simmer slowly for 30–60 minutes, stirring occasionally.
To make filling: Cook chicken breasts in a pot of boiling water until done, approximately 20 minutes. Cool and cut into 1/2-inch (2cm) pieces. Drain and rinse canned black beans. In a medium bowl, combine chicken, beans, 1 cup (130g) cheese, green chilis, cumin and garlic powder.
Preheat oven to 400°F (205°C).
Spray a 9x12-inch (22x30cm) shallow baking pan with vegetable oil spray. Pour one cup enchilada sauce into the baking dish and spread evenly. One at a time, moisten each tortilla by dipping it briefly in the enchilada sauce. Place approximately 1 cup (150g) of filling on each tortilla and roll it up. Put in baking dish seam side down. Continue this process until all enchiladas have been assembled. Pour remaining sauce over enchiladas.
Bake in the oven uncovered for 20–25 minutes. Remove and sprinkle over remaining cheese. Return to oven for 5 more minutes.
Serve with salsa and light sour cream.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn. The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Nutrition Facts

Calories 432

Calories from Fat 114 (26%)

(19%)Total Fat 13g

(30%)Saturated Fat 6g

Poly-Unsaturated Fat 1g

Mono-Unsaturated Fat 4g

(23%)Cholesterol 70mg

(58%)Sodium 1381mg

(31%)Potassium 1098mg

Total Carbohydrate 46g

(36%)Dietary Fibre 9g

Sugars 8g

Sugar Alcohols 0g

(71%)Protein 35g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.