KP's chicken and black bean enchiladas (with cottage cheese)

KP's chicken and black bean enchiladas (with cottage cheese)

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of KP's chicken and black bean enchiladas (with cottage cheese) calories by ingredient
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Introduction

Slimmed down version of a favorite packed with lotsa protein! Slimmed down version of a favorite packed with lotsa protein!
Number of Servings: 4

Ingredients

    2 large chicken breasts (approx 10 ounces total)
    1/2 large yellow onion, minced somewhat finely
    1/2 of a 4 oz can of green chiles
    4 tbsp of Newman's own mild chunky salsa
    1 14 oz can of black beans- rinsed very well
    sprinkle of Mrs. Dash "table blend"

    1 cup low fat no salt added cottage cheese
    4 tbsp reduced fat sour cream

    4 LaTortilla Factory low sodium/low fat tortillas
    2 ounces shredded reduced fat mexican blend cheese
    6 tbsp (or .375 of a cup) enchilada sauce

Directions

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.

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Member Ratings For This Recipe


  • Very Good
    Made this tonight for Cinco de Mayo! This is a great recipe and can be easily tweeked to taste. I used my own homemade salsa, tomato paste mixed with water + taco seasoning instead of enchilada sauce and shredded chicken that I had made and frozen from a previous meal. Yum! - 5/6/11

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