Spicy Chicken and Black Bean Enchiladas

• 

  Spicy Red Enchilada Sauce

  1/2 package of low-sodium taco seasoning (about 1 1/2 Tbsp) (22 mL)

  2 Tbsp all-purpose flour (30 mL)

  1 tsp cocoa powder (5 mL)

  1 1/2 cups no-salt added chicken broth (375 mL)

  1 cup crushed strained tomatoes (250 mL)

  1 – 2 Tbsp chipotle peppers in adobo sauce, finely minced or blended (15-30 mL)

   Enchilada Filling

  2 Tbsp canola oil, divided (30 mL)

  2 large chicken breasts, cut into 1” (2.5 cm) pieces (450 g)

  1 red pepper, thinly sliced (1)

  1 yellow pepper, thinly sliced (1)

  1 medium onion, thinly sliced (1)

  6 large whole wheat tortillas (6)

  1 can no-salt added black beans, drained and rinsed (540 mL)

  1 ½ cups cheddar cheese, shredded (375 mL)

  Toppings (optional)

  Sour cream

  Green onions, sliced

  Fresh cilantro

• 

  Spicy Red Enchilada Sauce

  1. In a small bowl, mix together taco seasoning, flour, and cocoa powder. Stir a small amount of the chicken stock in with the dried ingredients to make a paste.
  2. In a medium sized pot, over medium heat, combine spice paste and chicken stock, stirring continuously until sauce thickens.
  3. Stir in tomatoes and chipotle peppers and cook for 5-10 minutes. Reduce heat to low and simmer for 10-15 minutes. Remove from heat and cool slightly.

  Enchilada Filling

  1. In a large skillet over medium-high heat, add 1 Tbsp canola oil (15 mL) and chicken pieces. Cook chicken until thoroughly cooked through and no pink is visible, about 6 – 8 minutes. Remove from heat and set aside.
  2. Return skillet to medium-high heat and add remaining 1 Tbsp (15 mL) canola. Add onions and peppers and sauté until soft, about 3 -4 minutes. Remove from skillet and set aside.

  Assembly

  1. In a 9 x 13” (23 x 33 cm) casserole dish, ladle 1 cup (250 mL) of enchilada sauce onto bottom of dish, spreading sauce to coat evenly.
  2. Fill tortilla with filling mixture. Roll tortilla tightly and place seam down in casserole dish. Continue with remaining tortillas.
  3. Top enchiladas with remaining sauce. Sprinkle cheese on top and bake in oven for 15 minutes until cheese melts.
  4. Serve Enchiladas with sour cream, sliced green onions and fresh cilantro.

Nutritional Analysis

Serving Size

1 enchilada

Servings

6

Calories

540

Total Fat

21.6 g

Saturated Fat

7.7 g

Cholesterol

50 mg

Sodium

680 mg

Carbohydrates

49.8 g

Fiber

8.3 g

Sugars

4.3 g

Protein

36.8 g

Potassium

778 mg

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