Cheesy Chicken and Black Bean Enchiladas

Cheesy Chicken and Black Bean Enchiladas

Here’s my husband’s and my favorite enchilada recipe.  If you want to go lighter on the cheese, these enchiladas are really quite good for you.  With the chicken, beans, vegetables, and whole wheat tortillas, you’re getting some great lean protein, fiber, vitamins and minerals.  If you’re making this for kids, you may want to pull back on the spice a bit.

Cheesy Enchiladas with Black Beans

Cheesy Chicken and Black Bean Enchiladas

Yields: 4-6 servings

A comforting, yet healthy, enchilada full of veggies, beans, chicken and cheese.

Ingredients

  • 2 teaspoons olive oil
  • 1/4 cup chopped onion
  • 2 cloves garlic, minced
  • 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (4-ounce) can diced green chiles
  • 1/3 cup prepared salsa, mild, medium or hot
  • homemade taco seasoning (see recipe below)
  • 1/2-1 cup red enchilada sauce
  • 4-6 (8-inch) whole wheat tortillas
  • 1 1/3 cups shredded Monterey Jack and or Cheddar cheese

Instructions

Preheat oven to 400 degrees F. Coat a 9x9 casserole dish with cooking spray.

Heat oil in a large skillet over medium heat. Add onion and garlic and saute 2 minutes. Add chicken and saute 5 minutes, until golden brown and cooked through. Add taco seasonings to the meat mixture.

Stir in black beans, green chiles, and salsa and simmer 5 minutes, until sauce thickens and reduces.

Put half of the enchilada sauce on the bottom of a 9x9 casserole dish. Arrange 4-6 tortillas on a flat surface. Top each tortilla with an equal amount of chicken/bean mixture and 1-2 tablespoons cheese. Roll up tortillas and place side by side in a shallow baking dish. Add remaining enchilada sauce to the top. Then, top tortillas with remaining shredded cheese.

Bake enchiladas 15 minutes, until cheese is golden.

Note: You can easily freeze these before baking. Just be sure to thaw them out before baking.

http://thrivinghomeblog.com/2009/11/cheesy-chicken-and-black-bean-enchiladas/

Homemade Taco Seasoning

Ingredients

  • 1 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper

Instructions

Combine the ingredients and use according to your taste in the enchilada recipe.

http://thrivinghomeblog.com/2009/11/cheesy-chicken-and-black-bean-enchiladas/

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Comments

  1. Alisha says

    Did your son eat these? I'm always looking for new recipes to cook since my husband has Crohn's Disease as well – usually beans tear him up inside – if your son ate them, did you do anything special to his? Thanks!

  2. Rachel says

    Alisha,

    I'm so sorry to hear about your son. I know how difficult a Crohn's diagnosis can be, especially when you have to watch your child go through it. From what I understand, everyone is different, especially when it comes to foods that are tolerated. Jack can eat beans…in fact, at this point, he eats just about anything. However, I realize that beans and other high-fiber foods, can wreak havoc on a Crohn's digestive system–especially during flares. One book I've found especially helpful is called "What to Eat with IBD" by Tracie M Dalessandro. She is an RD and has Crohn's herself. She gives great suggestions for foods that are healing for the gut and foods that are harmful. And, she includes quite a few recipes, as well. Hope that helps! Please feel free to email me sometime (rachelcasteel@hotmail.com). I'd love to connect more.

  3. Rachel says

    Alisa,

    Sorry…I reread your original comment and realized that it is your husband who has Crohn's (not your child). Regardless, I know it's hard when someone you love has to struggle with this.

    Rachel

  4. Alisha says

    Sorry – I just now checked your blog again! Oops! Yes, it's my husband, and we own that book – many times since my husband's last surgery! In fact, we just made a big batch of the pumpkin muffins! Love the recipes in it. I definately agree that it's different with each person – I feel like we've gone the complete circle that everyone talks about – medicine, to the "all natural/diet/nutrition based/Jordan Rueben" method, and then when a flare up comes up again, you realize again that it IS autoimmune, despite whatever you do, and end up on medicine again. *Sigh* :) I'd love to be able to cook the same meal for the three of us – insoluable fiber included!

  5. Alisha says

    Oops – I meant that we've read the book many times. :)

  6. Oh these look fantastic. Healthy too! Thanks a million for linking up at Weekend Potluck….I am printing this recipe to try one day soon. MMM good!

    • Rachel says

      Thanks so much! It’s one of our favorites.

    • Rachel says

      Awesome, thanks so much! Sure will.

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  8. Bonnie says

    Thanks for sharing this recipe. I made them last night and they were a big hit at our house. It will become a new staple for us.

    • Rachel says

      So glad to hear it went over well, Bonnie! Thanks for letting me know and thanks for reading.

  9. reji says

    I really liked this recipe but do u know how many calories is there in one serving?

    • Rachel says

      I don’t, but you can enter in the recipe at Spark People and check. There are a lot of free apps that do this too. One of these days we won’t be wrangling kids at home while blogging and can compute nutrition info for all our recipes, too. :)

  10. Mandy says

    Getting ready to try these!! Would it work okay to use 6″ soft taco size tortillas, and just use a couple more of them? That’s what I had on hand. Thanks!

    • Rachel says

      I’m sure it’d be great!

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  12. Stacy says

    Hi! I just made these and they look delicious! I plan to take these to a friend that just had a baby tomorrow. I made a double batch of these, and I plan to bake ours two nights from now. Are they okay to just sit in the fridge until then? Thank you!!

    • Rachel says

      As long as your ingredients are fresh and chicken won’t expire, I think that would be fine.

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