Healthy Eating

High Fiber Chicken and Black Bean Enchilada Casserole

This savory chicken and black bean enchilada casserole comes together in a snap and is a great way to increase your vegetable intake for the day! Not only do these colorful rolls look gorgeous, but each bite also bursts with mouthwatering flavors like crunchy sweet corn and refreshing tomatillo salsa. Here is how to prepare this delicious healthy dish:


1 teaspoon olive oil

1/2 small yellow or white onion, finely chopped

2 garlic cloves, minced

2 4-ounce boneless, skinless chicken breasts, cut into strips

3/4 teaspoon ground cumin

1/4 teaspoon salt

1 cup low-sodium canned black beans, rinsed and drained

1/2 cup fresh or frozen and thawed yellow corn

1/4 cup plus 1 tablespoon chopped cilantro, divided

3/4 cup prepared tomatillo salsa or salsa verde, divided

8 6-inch corn tortillas

1/2 cup shredded low-fat cheddar cheese

Directions: Preheat oven to 375°F. Heat oil over medium heat 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.

Nutrition Information: Serves: 4 Serving Size: 2 enchiladas 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%

This dinner comes together in a snap and is a great way to increase your vegetable intake for the day which is great for kids who don’t like eating their vegetables and until next time, stay happy, healthy and beautiful!

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