Chicken and Black Bean Enchiladas - Slender Kitchen
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Chicken and Black Bean Enchiladas

By Wendy Zitzman
source: laaloosh.com
  
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367
Calories 
64g
Carbs 
15g
Fat 
38g
Protein 
6
Freestyle™ SmartPoints™ New!
(10 Old SmartPoints™) (12 PointsPlus®)

Recipes Content

Recipe
0
Rating: 4 - 5 comments

These healthy Chicken and Black Bean Enchiladas are as good as any restaurant and good for you. That's a winning dinner. This meal can also be made in advance and even frozen. 

Enchiladas have always been one of my must eats at a Mexican restaurant. There is nothing better. However, knowing that pack in tons of calories and fat, I have been focused on improving my enchilada game at home. And I finally discovered the secret. It's making your own enchilada sauce. The flavor is so much better than a store-bought version and it's actually surprisingly easy. 

Chicken, black beans, cilantro, and corn in a glass bowl with a yellow napkin.

The other key to making a healthy and diet/Weight Watchers friendly enchilada at home is focusing on filling it with good for you ingredients. This enchilada is stuffed with chicken breast, black beans, and corn. This creates a hearty filling that is packed with protein and fiber. Plus all of these are zero points for those on Weight Watchers, which makes them a nice low point enchilada. 

The other key to creating a healthier enchilada is the tortillas. Did you know the tortillas for most restaurant enchiladas are dipped in hot oil before being rolled? This helps them to be flexible and not break when being rolled. Luckily the microwave can do the same thing. Warming your tortilla slightly before rolling it will prevent cracking without adding tons of unnecessary calories. Additionally, I like to use a low carb whole wheat tortilla. This adds some extra fiber and cuts down on calories. However, any tortilla will work - flour, corn, low carb, high fiber, or paleo tortillas are all good choices.

Chicken and black bean enchiladas in a glass baking dish before being cooked.

Enchilada Sauce Recipe

  • 1 tbsp olive oil
  • 2 cups tomato sauce
  • 1 cup fat-free chicken broth
  • 2 garlic cloves, minced
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1.5 tbsp chipotle chiles in adobo sauce
  • Directions: Heat oil in a medium-sized saucepan over medium-high heat. Add all ingredients and bring to a low boil. Turn heat down to let, cover, and let simmer for 10-15 minutes. Season with salt and pepper as desired. Set aside.
  • Consider making a double or triple batch and freezing it for future use.

How to Freeze Chicken Enchiladas

The easiest way to freeze enchiladas is to prepare them in a freezer and oven safe container without baking them. Once they are fully prepared, wrap them tightly in plastic wrap. Then wrap them in foil. They can be frozen for 3-4 months. To bake them, remove the plastic wrap and cover them in foil. Bake for 30-40 minutes. Then remove the foil and finish baking them.

Do I have to roast the chicken?

Personally, I like the flavor of roasting my own chicken for these enchiladas but it does add an extra step. If you want to save time you can use leftover cooked chicken or store-bought rotisserie chicken. Consider tossing it with some cumin, chili powder, and garlic powder to add another layer of flavor. You can also add a can of drained diced tomatoes to the chicken as well to add some extra moisture and flavor. I like to use diced tomatoes with green chilies since we love heat but fire roasted tomatoes are also a good choice.

Prep Time

Chicken and Black Bean Enchiladas

20
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 1/2 lb boneless skinless chicken breast
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 1 tsp olive oil
  • 1 U onion, diced
  • 1 cup canned black beans (drained and rinsed)
  • 1/2 cup corn
  • 1/4 cup cilantro
  • 3 U garlic cloves, minced
  • 1 U lime, juice
  • 8 U low carb tortillas
  • 1/2 cup reduced fat shredded Mexican cheese
  • 1 tbsp olive oil (for sauce)
  • 2 cups tomato sauce (for sauce)
  • 1 cup fat free chicken broth (for sauce)
  • 2 U garlic cloves, minced (for sauce)
  • 1 tsp cumin (for sauce)
  • 1 tsp chili powder (for sauce)
  • 1.5 tbsp chipotle chiles in adobo sauce (for sauce)

Nutritional Facts

Serving Size: 
2 enchiladas
Amount Per Serving
Calories 367
Calories from Fat 134
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
12%
Monounsaturated Fat 1g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 37mg
12%
Sodium 1 891mg
82%
Total Carbohydrate 64g
21%
Dietary Fiber 32g
129%
Sugars 11g
Protein 38g

Directions

Meet Wendy Zitzman

Contributor
Hi! I'm Wendy Zitzman, the recipe developer and amateur photographer for LaaLoosh! Raised in Pittsburgh, PA, I grew up eating mostly homestyle, comfort foods. But now I live in Orange County, CA with my husband and 2 kids, and my eating style has grown TREMENDOUSLY! I definitely consider myself a foodie who loves experimenting with a huge variety of foods, flavors, spices, and cultural cuisine.  Learn More
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Chicken and Black Bean Enchiladas with an easy homemade enchilada sauce are filling, healthy. and so tasty. These enchiladas are filled with chicken, black beans, corn, onion, and cilantro and covered with a spicy enchilada sauce and plenty of cheese. Just 350 calories and 6 Weight Watchers Freestyle SmartPoints.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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