Chicken Enchiladas
Whole-wheat tortillas hold safely cooked chicken, black beans, peppers, and onions under a simple no-salt-added tomato-chile sauce and measured cheddar.
By Moow Editorial ·
- Warm the tortillas in a dry skillet before rolling so they stay flexible.
- Use a scratch tomato-spice sauce to control sodium and sweetness.
At a glance
Read through the method once, then measure every ingredient before you begin.
- Yield: 4 servings (2 enchiladas each)
- Prep time: 25 minutes
- Cook time: 40 minutes
The listed weights are the reviewed basis for nutrition; household measures are rounded for practical cooking.
Estimated nutrition per serving
Serving basis: One serving from the editor-reviewed yield of 4 servings (2 enchiladas each).
- Calories: 600 kcal
- Protein: 50 g
- Carbohydrates: 61 g
- Fat: 18 g
- Sodium: 663 mg
Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.
Ingredients
Measure these ingredients for the full reviewed recipe yield.
- 1 1/8 lb (520 g) raw boneless, skinless chicken breast, cut into 4 portions
- 8 small (6-inch) whole-wheat tortillas (280 g total)
- 2 cups (480 g) no-salt-added canned tomato sauce
- 1/2 cup (120 g) water
- 1 1/2 cups (240 g) cooked black beans without salt, drained
- 1 large (160 g) red bell pepper, diced
- 1 medium (160 g) yellow onion, diced
- 2/3 cup (80 g) shredded reduced-fat cheddar cheese
- 1 tablespoon (14 g) olive oil
- 2 teaspoons (4 g) ground cumin
- 2 teaspoons (5 g) smoked paprika
Directions
1. Heat the oven to 375°F (190°C). Warm the tortillas one at a time in a dry 12-inch skillet for about 20 seconds per side; stack and cover them so they remain flexible.
2. Heat the oil in the skillet. Coat the chicken with half the cumin and paprika and cook until each portion reaches 165°F (74°C). Rest for 5 minutes, then shred with clean forks.
3. Cook the pepper and onion in the same skillet until tender, 5 to 6 minutes, then fold in the black beans and shredded chicken. Whisk the tomato sauce, water, and remaining spices in a bowl.
4. Spread one-quarter of the sauce in a 9-by-13-inch baking dish. Divide the filling among the tortillas, roll tightly, and place seam-side down. Cover with the remaining sauce and cheddar.
5. Bake until the sauce bubbles and the centers reach 165°F (74°C), 18 to 22 minutes. Rest for 5 minutes before serving two enchiladas per person.
Sources
Contains milk and wheat. Cook chicken and the assembled enchiladas to 165°F (74°C), keep raw poultry away from tortillas and cheese, and refrigerate leftovers within 2 hours.