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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 494.4
  • Total Fat: 15.6 g
  • Cholesterol: 34.7 mg
  • Sodium: 800.5 mg
  • Total Carbs: 68.8 g
  • Dietary Fiber: 7.1 g
  • Protein: 19.6 g

View full nutritional breakdown of chicken and bean enchiladas (Low GI) calories by ingredient
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chicken and bean enchiladas (Low GI)

Submitted by: KIMBAG

Introduction

delicious and healthy mexican extravaganza, served with chunky salsa delicious and healthy mexican extravaganza, served with chunky salsa
Number of Servings: 3

Ingredients

    1 tbsp olive oil
    150g tinned tomatos
    1 large onion
    125g mixed pulses
    150g cooked chicken, skinned and chopped
    1 tsp cajun pepper
    1/2 dried oregano
    1 medium tomato, chopped
    1/2 tbsp lemon juice
    splash of tabasco to taste
    6 large tortillas

    For the Salsa
    50g tinned tomatos
    1 tbsp chopped red pepper
    1 tbsp chopped green pepper
    2 chopped spring onions (scallions)
    1 clove garlic, chopped
    1 tbsp fresh coriander (cilantro), roughly chopped
    splash of tabasco to taste

Directions

1) Heat the oil in a frying pan, add the onion and cook for about 5 minutes until softened. Stir in the pulses, chicken, oregano, fresh tomato, lemon juice and tabasco. Warm through, then remove the pan from the heat.

2) Blend the tomatoes in a food processor or blender. Place the cajun pepper and tomatoes in a saucepan and simmer for 2 minutes. Remove from the heat.

3) spread the tomato sauce on each tortilla and share the chicken mixture beween them. roll up and place, seam side down, in an ovenproof dish. Spoon the salsa (see below) over the enchiladas and bake in a pre-heated oven at 180C (350F), Gas mark 4 for about 20 minutes.

Salsa
combine all the ingredients in a bowl

Number of Servings: 3

Recipe submitted by SparkPeople user KIMBAG.






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