High-Fiber Chicken and Black Bean Enchiladas

High-Fiber Chicken and Black Bean Enchiladas

Ingredients

• 1 teaspoon (5ml) olive oil
• 1/2 small (35g) yellow or white onion, finely chopped
• 2 garlic cloves, minced
• 2 (4-ounce or 115g) boneless, skinless chicken breasts, cut into strips
• 3/4 teaspoon (3.75ml) ground cumin
• 1/4 teaspoon (1.25ml) salt
• 1 cup (240ml) low-sodium canned black beans, rinsed and drained (certified gluten-free if necessary)
• 1/2 cup (120ml) fresh or frozen and thawed yellow corn
• 1/4 cup (60ml) plus 1 tablespoon (5 ml) chopped cilantro, divided
• 3/4 cup (180ml) prepared tomatillo salsa or salsa verde, divided (certified gluten-free if necessary
• 8 (6-inch or 25g each) corn tortillas (certified gluten-free if necessary)
• 1/2 cup (120ml) 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.

Serves: 4 | Serving Size: 2 enchiladas

Nutrition (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%