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–+ servings
Chicken, Corn, and Black Bean Enchiladas

Chicken and Black Bean Enchiladas Recipe

Calories340 kcal
Carbohydrates48 g
Fat11.2 g
Protein28 g
Prep Time15 minutes
Cook Time50 minutes
Total Time1 hour 5 minutes

Ingredients

FOR THE ENCHILADAS
  • 8 low carb, whole wheat flour tortillas
  • ½ lb chicken breast - (skinless and boneless)
  • 1 onion - (finely chopped)
  • 1 cup black beans - (drained and rinsed)
  • ½ cup corn
  • 3 garlic cloves - minced
  • ⅓ cup cilantro - (finely chopped)
  • ¾ cup of prepared enchilada sauce - (see below)
  • ½ cup reduced fat Mexican cheese - (shredded)
  • 1 cup cilantro
  • 1 tsp olive oil
  • ½ tsp ground cumin
  • ½ tsp chili powder
  • ½ tsp garlic powder
  • Juice of 1 lime
  • Salt and pepper to taste
FOR THE ENCHILADA SAUCE
  • 1 tbsp olive oil
  • 2 cups tomato sauce
  • 1 cup fat free chicken broth
  • 2 garlic cloves - (minced)
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1-2 tbsp chipotle chiles in adobo sauce
  • Salt and pepper to taste

Instructions

TO ROAST CHICKEN:

  • Preheat oven to 400 degrees. Spray a baking dish with cooking spray.
  • In a small bowl, mix ground cumin, chili powder, garlic powder, salt and pepper. Set chicken breasts in dish, and season with seasoning mix. Place in oven, and roast for about 20 min, or until chicken is cooked through. Transfer chicken and any pan juices to a large bowl and tent with foil. When cool enough to handle, shred using two forks.

TO MAKE SAUCE:

  • Heat oil in a medium sized saucepan on medium high heat. Add in all ingredients and bring to a low boil. Turn heat down to let, cover, and let simmer for 10-15 minutes. Season with salt and pepper as desired. Set aside.

TO MAKE ENCHILADAS:

  • Preheat oven to 400 degrees. Spray a 13 x 9 baking dish with cooking spray.
  • Heat oil in a large skillet. Add in onions and garlic and saute for about 1-2 minutes.
  • Add in shredded chicken, cilantro, corn, black beans, lime juice, and ¾ cup of the prepared enchilada sauce. Season with salt and pepper as needed. Cook for about 5 minutes, then remove from heat.
  • To assemble enchiladas, add about 1/3 cup of chicken and bean mixture onto each tortilla. Roll it up, and place into baking dish, seam side down.
  • Pour remaining enchilada sauce evenly over the enchiladas, top with the shredded cheese, cover with foil, then bake in the oven for for about 20 minutes.
  • Garnish with chopped scallions or cilantro if desired.

Nutrition

Serving: 2 enchiladasCalories: 340 kcal (17%)Carbohydrates: 48 g (16%)Protein: 28 g (56%)Fat: 11.2 g (17%)Saturated Fat: 1.4 g (9%)Cholesterol: 39 mg (13%)Sodium: 814 mg (35%)Potassium: 976 mg (28%)Fiber: 22 g (92%)Sugar: 7.7 g (9%)Calcium: 100 mg (10%)Iron: 4.9 mg (27%)