Enchiladas with Black Beans
SOURCE: Spice it up! Number 30
Ingredients
Adjust Servings:
Filling |
|
| 1 tablespoon olive oil | |
| 3/4 cup onion diced | |
| 2 cups red bell pepper diced | |
| 1 cup black beans (1/2 of 540 ml can), rinsed and drained | |
| 1 cup cooked chicken cubed | |
| 1 tablespoon lime or lemon juice | |
| 1/2 tablespoon olive oil (to coat oven dish) | |
| 1/2 cup mozzarella cheese grated (< 20 % M.F.) | |
| 4 large whole wheat tortillas | |
Sauce |
|
| 1 tablespoon olive oil | |
| 1 tablespoon flour | |
| 1 tablespoon Mexican chili no salt seasoning | |
| 1 cup no salt added chicken stock | |
For serving |
|
| 1/4 cup plain Greek yogurt 0% | |
| 2 tablespoons fresh cilantro chopped |
Nutrient Analysis | |||||||||||||||||||
|
PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 447 Kcal | ||||||||||||||||||
| Protein | 26 g | ||||||||||||||||||
| Carbohydrates | 49 g | ||||||||||||||||||
| Fibre | 8 g | ||||||||||||||||||
| Total Fat | 16 g | ||||||||||||||||||
| Saturated Fat | 4 g | ||||||||||||||||||
| Cholesterol | 45 mg | ||||||||||||||||||
| Sodium | 406 mg | ||||||||||||||||||
| Potassium | 521 mg | ||||||||||||||||||
| Phosphorus | 352 mg | ||||||||||||||||||
Enchiladas with Black Beans:
Downloadable/printer-friendly version
Note: As a garnish, try also sliced jalapenos or chopped green onions.
Ingredients
-
Filling
-
1 tablespoon olive oil
-
3/4 cup onion diced
-
2 cups red bell pepper diced
-
1 cup black beans (1/2 of 540 ml can), rinsed and drained
-
1 cup cooked chicken cubed
-
1 tablespoon lime or lemon juice
-
1/2 tablespoon olive oil (to coat oven dish)
-
1/2 cup mozzarella cheese grated (< 20 % M.F.)
-
4 large whole wheat tortillas
-
Sauce
-
1 tablespoon olive oil
-
1 tablespoon flour
-
1 tablespoon Mexican chili no salt seasoning
-
1 cup no salt added chicken stock
-
For serving
-
1/4 cup plain Greek yogurt 0%
-
2 tablespoons fresh cilantro chopped
Preparation
|
1
Done
|
In a frying pan, heat 1 tablespoon olive oil over medium-high and sauté onion and peppers (5 minutes). Set aside. |
|
2
Done
|
In a small bowl, mash half of the black beans (1/2 cup). |
|
3
Done
|
In a medium saucepan, prepare the sauce. Heat 1 tablespoon olive oil over medium heat. While stirring, add flour and chili seasoning. Add the chicken stock and continue stirring until the sauce is creamy. Reserve 1/2 cup of the sauce in another container. |
|
4
Done
|
Add the cooked onion, peppers, black beans (mashed and whole beans) and the chicken to the remaining sauce in the saucepan. Add the lime juice. Stir and continue cooking for 4–5 minutes. Set aside. |
|
5
Done
|
Heat the oven to 350°F. Coat an oven-proof dish with 1/2 tablespoon oil. |
|
6
Done
|
Place the tortillas on a clean surface. Add 1/4 of the sauce to each tortilla and fold them. Place the rolls, with joints facing the bottom, in the oven-proof dish. |
|
7
Done
|
Pour the reserved 1/2 cup sauce over the top and garnish with cheese. |
|
8
Done
|
Bake at centre of oven for 10 minutes or until the enchiladas are heated through and the cheese has melted. Garnish with yogurt and cilantro before serving. |
