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Diabetes Forecast

The Healthy Living Magazine

Marinated Chicken Enchiladas With Black Beans

Per Serving

Marinated Chicken Enchiladas With Black Beans

Makes: 6
Serving Size: 1 enchilada
Calories 305
Fat 9 g
Saturated Fat 2.4 g
Trans Fat 0 g
Carbohydrate 30 g
Fiber 6 g
Sugars 4 g
Cholesterol 55 mg
Sodium 585 mg (without added salt)
Protein 26 g
Choices: Starch 1.5, Vegetable 1, Lean meat 3, Fat 0.5
  • Makes: 6
  • Serving Size: 1 enchilada
  • Preparation Time: 15 minutes
  • Cooking Time: 35 minutes

Ingredients

1 lb. boneless, skinless chicken breasts, cut into cubes
1 tsp. olive oil
Juice of 1 lime
1 tsp. chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp. olive oil
1 (15-oz.) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese, divided
Cooking spray
1 1/2 cups canned enchilada sauce

Directions

  1. In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions, salt, and pepper. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
  2. Preheat the oven to 375°F. Remove the chicken from the marinade and discard any excess. Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7 to 8 minutes until chicken is cooked through. Remove the chicken to a bowl and add the black beans.
  3. Divide the chicken-and-bean filling among six tortillas. Top each with 1 Tbsp. of the cheese. Roll up each tortilla and place seam-side down in a baking dish coated with cooking spray. Pour the sauce over the enchiladas and bake, covered, for about 20 minutes. Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.
 
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