Chicken and black bean enchiladas
Adjust the seasoning to your taste for this true Southwestern meal. Freezes well
— freeze before baking and add sauce when removed from the freezer and ready to
bake.
Makes 24 Enchiladas
Ingredients
2 pounds skinless, boneless chicken breasts, cut into cubes
Salt and pepper to taste
1/2 teaspoon minced garlic
1 teaspoon chili powder
1 teaspoon ground cumin
1 (15-ounce) can black beans, drained, rinsed
1 (4-ounce) can chopped green chilies, drained (optional)
1 cup chopped green onions
1 (8-ounce) package shredded reduced-fat Monterey Jack cheese
24 (8-inch) flour tortillas
Sauce (recipe follows)
Directions
- Preheat oven to 350°F. In large skillet coated with nonstick cooking spray over
medium-high heat, cook chicken, stirring occasionally, until done, 10 minutes.
- Season with salt and pepper, garlic, chili powder, and cumin. Add black beans, green
chilies, and green onions, stirring to combine.
- Remove from heat. Divide chicken mixture and cheese evenly among flour tortillas.
Roll up each tortilla tightly, place side by side in 3-quart casserole. Pour sauce
over enchiladas. Bake, uncovered, 30 minutes.
Sauce
Ingredients
1/2 cup all-purpose flour
1 3/4 cups canned fat-free chicken broth
2 cups skim milk
1/2 cup shredded reduced-fat Cheddar cheese
Salt and pepper to taste
1 teaspoon dry mustard
1 tablespoon Worcestershire sauce
1 cup nonfat plain yogurt
Directions
- In medium saucepan, place flour and gradually stir in chicken broth and milk.
- Cook, stirring constantly, until mixture comes to a boil and sauce thickens.
- Mix in cheese, salt and pepper, mustard, and Worcestershire sauce; stir until cheese
melts. Remove from heat and add yogurt; do not boil.
Nutritional information per serving
Calories 225, Protein (g) 20, Carbohydrate (g) 23, Fat (g) 6, Cal. from Fat (%)
24, Saturated Fat (g) 3, Dietary Fiber (g) 3, Cholesterol (mg) 29, Sodium (mg) 278,
Diabetic Exchanges: 2 lean meat, 1.5 starch