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#Post#: 5346--------------------------------------------------
High Fiber Chicken and Black Bean Enchiladas
By: guest25 Date: May 27, 2018, 7:35 am
---------------------------------------------------------
Just found this recipe on the myfitnesspal blog. Looking
forward to trying it this week. :)
High Fiber Chicken and Black Bean Enchiladas
Ingredients
1 teaspoon (5 ml) 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 (3.75 ml) ground cumin
1/4 teaspoon (1.25 ml) salt
1 cup (240 ml) low-sodium canned black beans, rinsed and drained
(certified gluten-free if necessary)
1/2 cup (120 ml) fresh or frozen and thawed yellow corn
1/4 cup (60 ml) plus 1 tablespoon (5 ml) chopped cilantro,
divided
3/4 cup (180 ml) 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 (120 ml) 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%
#Post#: 5758--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: Hugss Date: May 27, 2018, 3:31 pm
---------------------------------------------------------
Looks yummy :)
[quote author=Pattya925 link=topic=342.msg5346#msg5346
date=1527424549]Just found this recipe on the myfitnesspal blog.
Looking forward to trying it this week. :)
High Fiber Chicken and Black Bean Enchiladas
Ingredients
1 teaspoon (5 ml) 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 (3.75 ml) ground cumin
1/4 teaspoon (1.25 ml) salt
1 cup (240 ml) low-sodium canned black beans, rinsed and drained
(certified gluten-free if necessary)
1/2 cup (120 ml) fresh or frozen and thawed yellow corn
1/4 cup (60 ml) plus 1 tablespoon (5 ml) chopped cilantro,
divided
3/4 cup (180 ml) 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 (120 ml) 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%
[/quote]
#Post#: 5843--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: guest9 Date: May 27, 2018, 5:15 pm
---------------------------------------------------------
[quote author=Pattya925 link=topic=342.msg5346#msg5346
date=1527424549]
Just found this recipe on the myfitnesspal blog. Looking
forward to trying it this week. :)
High Fiber Chicken and Black Bean Enchiladas
Ingredients
1 teaspoon (5 ml) 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 (3.75 ml) ground cumin
1/4 teaspoon (1.25 ml) salt
1 cup (240 ml) low-sodium canned black beans, rinsed and drained
(certified gluten-free if necessary)
1/2 cup (120 ml) fresh or frozen and thawed yellow corn
1/4 cup (60 ml) plus 1 tablespoon (5 ml) chopped cilantro,
divided
3/4 cup (180 ml) 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 (120 ml) 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%
[/quote]
This looks really good!! Thanks for sharing! :)
#Post#: 6027--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: guest6 Date: May 27, 2018, 8:10 pm
---------------------------------------------------------
[quote author=Pattya925 link=topic=342.msg5346#msg5346
date=1527424549]
Just found this recipe on the myfitnesspal blog. Looking
forward to trying it this week. :)
High Fiber Chicken and Black Bean Enchiladas
Ingredients
1 teaspoon (5 ml) 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 (3.75 ml) ground cumin
1/4 teaspoon (1.25 ml) salt
1 cup (240 ml) low-sodium canned black beans, rinsed and drained
(certified gluten-free if necessary)
1/2 cup (120 ml) fresh or frozen and thawed yellow corn
1/4 cup (60 ml) plus 1 tablespoon (5 ml) chopped cilantro,
divided
3/4 cup (180 ml) 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 (120 ml) 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%
[/quote]thanks
#Post#: 7169--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: guest15 Date: May 28, 2018, 11:20 pm
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Sounds good, let us know how you like it.
#Post#: 7228--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: guest25 Date: May 29, 2018, 5:22 am
---------------------------------------------------------
[quote author=deltathree link=topic=342.msg7169#msg7169
date=1527567630]
Sounds good, let us know how you like it.
[/quote]
I definitely will!
#Post#: 11350--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: guest25 Date: June 2, 2018, 7:01 pm
---------------------------------------------------------
They were a hit! Bobby's eyes lit up like he hit the jackpot!
#Post#: 11354--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: captianjack Date: June 2, 2018, 7:04 pm
---------------------------------------------------------
yum
[quote author=Pattya925 link=topic=342.msg5346#msg5346
date=1527424549]
Just found this recipe on the myfitnesspal blog. Looking
forward to trying it this week. :)
High Fiber Chicken and Black Bean Enchiladas
Ingredients
1 teaspoon (5 ml) 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 (3.75 ml) ground cumin
1/4 teaspoon (1.25 ml) salt
1 cup (240 ml) low-sodium canned black beans, rinsed and drained
(certified gluten-free if necessary)
1/2 cup (120 ml) fresh or frozen and thawed yellow corn
1/4 cup (60 ml) plus 1 tablespoon (5 ml) chopped cilantro,
divided
3/4 cup (180 ml) 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 (120 ml) 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%
[/quote]
#Post#: 13060--------------------------------------------------
Re: High Fiber Chicken and Black Bean Enchiladas
By: KikaFleur Date: June 5, 2018, 8:10 am
---------------------------------------------------------
This sounds like something I can make for dh. I can make an
enchilada bowl for me by taking out the black beans and
tortillas.
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