High Fiber Chicken and Black Bean Enchiladas

Our savory chicken and black bean enchilada casserole comes together in a snap and is a great way to increase your vegetable intake for the day! Not only do these colorful rolls look gorgeous, but each bite also bursts with mouthwatering flavors like crunchy, sweet corn and refreshing tomatillo salsa.

Easy Chicken and Black Bean Enchiladas

Ingredients

• 1 teaspoon olive oil
• 1/2 small (35 grams) yellow or white onion, finely chopped
• 2 garlic cloves, minced
• 2 (4-ounce or 115 grams) boneless, skinless chicken breasts, cut into strips
• 3/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1 cup (240 grams) low-sodium canned black beans, rinsed and drained (certified gluten-free if necessary)
• 1/2 cup (70 grams) fresh or frozen and thawed yellow corn
• 1/4 cup plus 1 tablespoon (5 grams) chopped cilantro, divided
• 3/4 cup (195 grams) prepared tomatillo salsa or salsa verde, divided (certified gluten-free if necessary)
• 8 (6-inch or 25 grams each) corn tortillas (certified gluten-free if necessary)
• 1/2 cup (2 ounces or 55 grams) shredded low-fat cheddar cheese

Directions

Preheat oven to 375°F. Heat oil in over medium in a large nonstick skillet. Add the onion, garlic, chicken, cumin and salt. Cook, stirring often, for 3–5 minutes or until chicken is cooked through. Stir in the black beans and corn; cook for 1 minute. Remove from heat, and stir in 1/4 cup cilantro and 3 tablespoons of the salsa.

Stack tortillas on a plate; cover with damp paper towel. Microwave on high for 15 to 30 seconds until hot and pliable.

Lightly coat a 13-by-9-inch baking dish with cooking spray. Spoon a heaping 1/3 cup of the chicken mixture in center of a tortilla. Roll up, and arrange in baking dish. Repeat with the remaining tortillas. Spoon the remaining salsa over the enchiladas.

Sprinkle evenly with cheese, then bake for 30 minutes, or until hot and bubbly. Before serving, garnish with remaining 1 tablespoon of  cilantro.

Nutrition Information

Serves: 4 |  Serving Size: 2 enchiladas

Per serving: Calories: 309; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 337mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 7g; Protein: 27g

Nutrition Bonus: Potassium: 403mg; Iron: 16%; Vitamin A: 9%; Vitamin C: 10%; Calcium: 18% 

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