Heart Healthy
This fiber-filled entrée is not only delicious but also easy to make, especially if you baked or grilled extra chicken earlier in the week. If not, no worries. A cooked rotisserie chicken from the grocery store or canned chicken breast are also easy shortcuts to get this quick and easy meal on the table in a hurry.
Print Recipe
Kid-Friendly Chicken Enchiladas with Black Beans and Corn
-
Servings:
4
-
Serving Size :
3 tortillas per serving
Ingredients
-
Cooking spray -
pound chicken breasts -
15.5 ounce black beans -
ounces corn OR -
15.25 ounce corn -
3 teaspoons chili powder -
12 inch tortillas -
1 ounce tomato sauce -
1/2 cup sour cream
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400°F. Lightly spray a baking dish with cooking spray. -
Put the chicken in a large bowl. Stir in the beans, corn, and 1 teaspoon chili powder. -
Put six tortillas on a large cutting board or clean, flat surface. Spoon about 1 1/2 tablespoons of the chicken mixture down the center of the tortillas, stopping about 2 inches from the edges. Roll up and place with the seam side down in the baking dish, securing with a toothpick if desired. -
In a small bowl, stir together the remaining 2 teaspoons chili powder, tomato sauce, and sour cream. Spoon over the tortillas. -
Bake for 15 to 20 minutes, or until heated through.
Cooking Tip: For a quicker meal, use 2 cups shredded chicken from half of a rotisserie chicken or 16 ounces canned chicken breast (lowest sodium available), drained.
Tip: To get the kids involved, ask them to help measure, stir, shred, and assemble.
Keep it Healthy: Be sure to buy salt-free chili powder.
Tip: To quickly warm the tortillas, wrap them in 2 to 3 damp paper towels. Microwave on 100% power (high) for 1 to 1 1/2 minutes, or until warmed. Be sure to warm the tortillas just before you are ready to stuff and roll them. Warmed tortillas will bend much more easily than ones at room temperature, which can tear easily.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 485 | |
|---|---|---|
| Total Fat | 4.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.5 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 78 mg | |
| Sodium | 499 mg | |
| Total Carbohydrate | 81 g | |
| Dietary Fiber | 12 g | |
| Sugars | 13 g | |
| Protein | 41 g | |
-
Servings:
4
-
Serving Size :
3 tortillas per serving
Ingredients
-
Cooking spray -
pound chicken breasts -
15.5 ounce black beans -
ounces corn OR -
15.25 ounce corn -
3 teaspoons chili powder -
12 inch tortillas -
1 ounce tomato sauce -
1/2 cup sour cream
Directions
Tip: Click on step to mark as complete.
-
Preheat the oven to 400°F. Lightly spray a baking dish with cooking spray. -
Put the chicken in a large bowl. Stir in the beans, corn, and 1 teaspoon chili powder. -
Put six tortillas on a large cutting board or clean, flat surface. Spoon about 1 1/2 tablespoons of the chicken mixture down the center of the tortillas, stopping about 2 inches from the edges. Roll up and place with the seam side down in the baking dish, securing with a toothpick if desired. -
In a small bowl, stir together the remaining 2 teaspoons chili powder, tomato sauce, and sour cream. Spoon over the tortillas. -
Bake for 15 to 20 minutes, or until heated through.
Cooking Tip: For a quicker meal, use 2 cups shredded chicken from half of a rotisserie chicken or 16 ounces canned chicken breast (lowest sodium available), drained.
Tip: To get the kids involved, ask them to help measure, stir, shred, and assemble.
Keep it Healthy: Be sure to buy salt-free chili powder.
Tip: To quickly warm the tortillas, wrap them in 2 to 3 damp paper towels. Microwave on 100% power (high) for 1 to 1 1/2 minutes, or until warmed. Be sure to warm the tortillas just before you are ready to stuff and roll them. Warmed tortillas will bend much more easily than ones at room temperature, which can tear easily.