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Marinated Chicken Enchiladas with Black Beans...for diabetics!
Posted by
Santa Felix
,
15 June 2010
·
195 views
Marinated Chicken Enchiladas with Black Beans
Serves: 6; Servingsize: 1 enchilada
Prep time: 15 minutes
Cook time: 35 minutes
Ingredients
1 lb boneless, skinless chicken breasts, cut into cubes
1 tsp olive oil
Juice of 1 lime
1 tsp chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp olive oil
1 (15 oz) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese,divided
Cooking spray
1 1/2 cups canned enchilada sauce
Preparation
1. In a medium bowl, combine the chicken with the olive oil, limejuice, chili powder, scallions, salt, and pepper.
2. Cover and marinate in the refrigerator for at least 1 hour andup to 24 hours.
3. Preheat oven to 375°F.
4. Remove the chicken from the marinade and discard any excess.
5. Heat the olive oil in a nonstick skillet over medium heat. Addthe chicken and sauté for 7 to 8 minutes until chicken is cooked through.
6. Remove the chicken to a bowl and add the black beans.
7. Divide the chicken-and-bean filling among six tortillas. Topeach with 1 Tbsp of the cheese.
8. Roll up each tortilla and place seam-side down in a baking dishcoated with cooking spray.
9. Pour the sauce over the enchiladas and bake, covered, for about20 minutes.
10. Add the remaining cheese and bake, uncovered, for 5 minutes until cheesemelts.
Serves: 6; Servingsize: 1 enchilada
Prep time: 15 minutes
Cook time: 35 minutes
Ingredients
1 lb boneless, skinless chicken breasts, cut into cubes
1 tsp olive oil
Juice of 1 lime
1 tsp chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp olive oil
1 (15 oz) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese,divided
Cooking spray
1 1/2 cups canned enchilada sauce
Preparation
1. In a medium bowl, combine the chicken with the olive oil, limejuice, chili powder, scallions, salt, and pepper.
2. Cover and marinate in the refrigerator for at least 1 hour andup to 24 hours.
3. Preheat oven to 375°F.
4. Remove the chicken from the marinade and discard any excess.
5. Heat the olive oil in a nonstick skillet over medium heat. Addthe chicken and sauté for 7 to 8 minutes until chicken is cooked through.
6. Remove the chicken to a bowl and add the black beans.
7. Divide the chicken-and-bean filling among six tortillas. Topeach with 1 Tbsp of the cheese.
8. Roll up each tortilla and place seam-side down in a baking dishcoated with cooking spray.
9. Pour the sauce over the enchiladas and bake, covered, for about20 minutes.
10. Add the remaining cheese and bake, uncovered, for 5 minutes until cheesemelts.
