• Cheesy Chicken and Black Bean Enchiladas

    by Rachel on November 17, 2009

    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/

    Print this recipe along with 4 other of our most popular recipes!

    5 Printable Recipe Cards (4x6 inches)
    Five of Thriving Home's BEST and most popular recipes on a 4x6 front/back recipe card. Detailed printing instructions included. Print on 8.5 x 11 paper. *This is a digital product. No physical product will be shipped. Upon purchase you will receive an email with a link to download the pdf file{s}.
    5 Printable Recipe Cards (3x5 inches)
    Five of Thriving Home's BEST and most popular recipes on a 3x5 front/back recipe card. Detailed printing instructions included. Print on 8.5 x 11 paper. *This is a digital product. No physical product will be shipped. Upon purchase you will receive an email with a link to download the pdf file{s}.

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    { 15 comments… read them below or add one }

    Alisha November 26, 2009 at 11:59 pm

    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!

    Reply

    Rachel November 28, 2009 at 8:12 pm

    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.

    Reply

    Rachel November 28, 2009 at 8:14 pm

    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

    Reply

    Alisha December 19, 2009 at 3:27 am

    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!

    Reply

    Alisha December 19, 2009 at 3:28 am

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

    Reply

    The Better Baker January 8, 2013 at 7:13 pm

    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!

    Reply

    Rachel January 8, 2013 at 8:03 pm

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

    Reply

    The Better Baker January 11, 2013 at 2:14 pm

    Wanted to let you know I’m featuring this yummy recipe as my personal favorite at Weekend Potluck linky party. C’mon over and grab the Featured Button. =) http://www.thebetterbaker.blogspot.com/2013/01/gooey-grape-salad-weekend-potluck-49.html

    Reply

    Rachel January 11, 2013 at 6:16 pm

    Awesome, thanks so much! Sure will.

    Reply

    Bonnie August 5, 2013 at 1:04 pm

    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.

    Reply

    Rachel August 5, 2013 at 7:27 pm

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

    Reply

    reji March 31, 2014 at 11:08 am

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

    Reply

    Rachel March 31, 2014 at 1:38 pm

    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. :)

    Reply

    Mandy May 14, 2014 at 4:45 pm

    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!

    Reply

    Rachel May 14, 2014 at 6:29 pm

    I’m sure it’d be great!

    Reply

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