KP's chicken and black bean enchiladas (with cottage cheese)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 large chicken breasts (approx 10 ounces total)1/2 large yellow onion, minced somewhat finely1/2 of a 4 oz can of green chiles4 tbsp of Newman's own mild chunky salsa1 14 oz can of black beans- rinsed very wellsprinkle of Mrs. Dash "table blend"1 cup low fat no salt added cottage cheese4 tbsp reduced fat sour cream4 LaTortilla Factory low sodium/low fat tortillas2 ounces shredded reduced fat mexican blend cheese6 tbsp (or .375 of a cup) enchilada sauce
Preheat oven at 350 degrees.
Cut chicken breasts into small cubes OR cook whole and shred later. Saute the chicken in a deep fry pan along with the onion, green chiles and any seasonings you want (I use Mrs. Dash Table Blend- only a shake around the pan once should be more than enough) (you can use oil here if you want, I just use a little olive oil pump spray and the chicken juice along with the juice from the chiles is enough)
Once the chicken is cooked through (this is where you would shred it if desired), add the black beans and salsa to the pan
Let this mixture heat through well (3-4 minutes)
In the mean time, mix in a bowl the cottage cheese and the sour cream
Stack 4 tortillas between 2 slightly damp paper towels and microwave for 45 seconds or so (until nice and warm
Take a 9x11 glass baking dish and spray lightly with non stick cooking spray (or use an olive oil pump sprayer like I do)
Take the first tortilla and pull a big spoonful of the chicken/bean mixture in the middle. Next, add a scoop of the cottage cheese/sour cream. Sprinkle a little cheese last. Roll it up as tight as you can and place in the baking dish with the seam down.
Repeat with the other 3 tortillas.
After you have them all lined up in the pan, pour any extra of the chicken/bean mixture over the top.
Add approx 1.5 tablespoons of the enchilada sauce over the top of each enchilada.
sprinkle a little more cheese.
Bake at 350 for 15-20 minutes (until cheese is melted over the top)
*Note- the calories/fat from the olive oil spray is not figured into the recipe because it is such a trace amount I could not accurately measure how much actually is absorbed into the food. Plus- some people use the aerosol cans of spray so I decided to leave that out)
Number of Servings: 4
Recipe submitted by SparkPeople user KELLYCHICAGO.
Cut chicken breasts into small cubes OR cook whole and shred later. Saute the chicken in a deep fry pan along with the onion, green chiles and any seasonings you want (I use Mrs. Dash Table Blend- only a shake around the pan once should be more than enough) (you can use oil here if you want, I just use a little olive oil pump spray and the chicken juice along with the juice from the chiles is enough)
Once the chicken is cooked through (this is where you would shred it if desired), add the black beans and salsa to the pan
Let this mixture heat through well (3-4 minutes)
In the mean time, mix in a bowl the cottage cheese and the sour cream
Stack 4 tortillas between 2 slightly damp paper towels and microwave for 45 seconds or so (until nice and warm
Take a 9x11 glass baking dish and spray lightly with non stick cooking spray (or use an olive oil pump sprayer like I do)
Take the first tortilla and pull a big spoonful of the chicken/bean mixture in the middle. Next, add a scoop of the cottage cheese/sour cream. Sprinkle a little cheese last. Roll it up as tight as you can and place in the baking dish with the seam down.
Repeat with the other 3 tortillas.
After you have them all lined up in the pan, pour any extra of the chicken/bean mixture over the top.
Add approx 1.5 tablespoons of the enchilada sauce over the top of each enchilada.
sprinkle a little more cheese.
Bake at 350 for 15-20 minutes (until cheese is melted over the top)
*Note- the calories/fat from the olive oil spray is not figured into the recipe because it is such a trace amount I could not accurately measure how much actually is absorbed into the food. Plus- some people use the aerosol cans of spray so I decided to leave that out)
Number of Servings: 4
Recipe submitted by SparkPeople user KELLYCHICAGO.
Nutritional Info Amount Per Serving
- Calories: 401.1
- Total Fat: 8.4 g
- Cholesterol: 81.5 mg
- Sodium: 498.4 mg
- Total Carbs: 46.2 g
- Dietary Fiber: 9.1 g
- Protein: 42.1 g
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