HealthNotes

Chicken and Black Bean Enchiladas

Ingredients

• Sauce:2 Tbs flour

• 1 1/2 Tbs chili powder

• 1 1/2 Tbs cocoa powder, unsweetened

• 1/2 Tbs sugar

• 1/4 tsp salt (sea salt if on a corn-free diet*)

• 2 1/2 cups tomato sauce, canned

• 1 1/2 cups water

• 3 oz tomato paste

• Filling:1 lb boned and skinned chicken breast, uncooked

• 1 2/3 cups black beans, canned, (one 15-ounce can)

• 1 1/2 cups reduced fat Monterey Jack cheese*, shredded, divided

• 4 oz green chili peppers, diced

• 2 tsp cumin powder

• 1 tsp garlic powder

• 6 or 7 flour tortillas, 10-inches (25cm) round

This enchilada sauce is easy to make if you have a few minutes. If time is scarce, used canned sauce. Double the entire recipe and freeze half or double just the sauce portion and freeze the extra.

Directions

• To make sauce: In a small bowl, combine flour, chili powder, cocoa powder, sugar and salt; set aside. In a medium saucepan, add tomato sauce, water and tomato paste. Heat and stir in flour mixture using a whisk. Continue stirring over medium heat while sauce thickens. Simmer slowly for 30–60 minutes, stirring occasionally.
• To make filling: Cook chicken breasts in a pot of boiling water until done, approximately 20 minutes. Cool and cut into 1/2-inch (2cm) pieces. Drain and rinse canned black beans. In a medium bowl, combine chicken, beans, 1 cup (130g) cheese, green chilis, cumin and garlic powder.
• Preheat oven to 400°F (205°C).
• Spray a 9x12-inch (22x30cm) shallow baking pan with vegetable oil spray. Pour one cup enchilada sauce into the baking dish and spread evenly. One at a time, moisten each tortilla by dipping it briefly in the enchilada sauce. Place approximately 1 cup (150g) of filling on each tortilla and roll it up. Put in baking dish seam side down. Continue this process until all enchiladas have been assembled. Pour remaining sauce over enchiladas.
• Bake in the oven uncovered for 20–25 minutes. Remove and sprinkle over remaining cheese. Return to oven for 5 more minutes.
• Serve with salsa and light sour cream.