CATEGORIES
FIND WHAT YOU NEED
INFORMATION
CONTACT US
FREE SHIPPING ON MOST ORDERS OVER $79
menu
close
Curbside Pickup
Healthnotes Index:

Chicken and Black Bean Enchiladas

Chicken and Black Bean Enchiladas: Main Image

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:2 Tbs flour
  • 1 1/2 Tbs chili powder
  • 1 1/2 Tbs cocoa powder, unsweetened
  • 1/2 Tbs sugar
  • 1/4 tsp salt (sea salt if on a corn-free diet*)
  • 2 1/2 cups tomato sauce, canned
  • 1 1/2 cups water
  • 3 oz tomato paste
  • Filling:1 lb boned and skinned chicken breast, uncooked
  • 1 2/3 cups black beans, canned, (one 15-ounce can)
  • 1 1/2 cups reduced fat Monterey Jack cheese*, shredded, divided
  • 4 oz green chili peppers, diced
  • 2 tsp cumin powder
  • 1 tsp 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
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(23%)Cholesterol 70mg
(58%)Sodium 1381mg
(31%)Potassium 1098mg
Total Carbohydrate 46g
(36%)Dietary Fiber 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.

Copyright © 2024 TraceGains, Inc. All rights reserved.

Read our healthy recipe definitions.

Learn more about TraceGains, the company.

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.

Email Exclusives - Sign up to receive amazing deals via email:

  • Solgar Approved Etailer
  • Website Content Protection
  • Official PayPal Seal

Please note that KosherVitamins.com does not process orders from Friday evening to Saturday evening.

The products and the claims made about specific products on or through this site have not been evaluated by KosherVitamins.com or the United States Food and Drug Administration and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information on this site for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

© 1999-2024 Kosher Vitamins & Nutrition, Inc. All Rights Reserved.

Report a bug on KosherVitamins.com