Kid-Friendly Chicken Enchiladas with Black Beans and Corn

Updated:Apr 16,2014

 


Kid-Friendly Chicken Enchiladas with Black Beans and Corn

Kid-Friendly Chicken Enchiladas
with Black Beans and Corn

Description

Mexican

4 servings

About $2.36 per serving

1 pound chicken breasts, sautéed and cooled
1 (15.5 oz.) can low-sodium black beans, rinsed
1 (10 oz.) package frozen corn (thawed) or 1 (15 ¼ oz.) can no-salt added or low-sodium whole kernel corn, drained and rinsed
3 teaspoons salt-free mild chili powder, divided
12 taco sized whole wheat or corn tortillas
12 toothpicks
1 (14.5 oz.) can no-salt added or low-sodium tomato purée
½ cup fat-free sour cream 

  1. Preheat oven to 400° F.
  2. In a large bowl, add the cooled chicken. Let kids shred the chicken with their fingers. Then, have them add black beans, corn, and 1 teaspoon chili powder to bowl with chicken and let kids mix together with spoon.
  3. Wrap 12 tortillas in 2 to 3 damp paper towels and heat in microwave until warm, about 1 to 1½ minutes.
  4. Spray a baking dish with cooking spray. On a cutting board, place 1 warm tortilla and have kids add about 1½ spoonfuls of mixture in a line down the middle of the tortilla. Roll the tortilla up and use a toothpick to hold together. Place in the baking dish. Repeat with other tortillas. Any extra meat mixture leftover can be poured on top of rolled tortillas.
  5. In a small bowl, have kids mix 2 teaspoons chili powder, tomato purée, and sour cream. Have them stir mixture and then pour on top of rolled tortillas. Bake in oven until warmed, about 15 to 20 minutes.

Cooking Tips: For a quicker meal, 2 cups shredded chicken from half of a rotisserie chicken or 2 (10 oz.) cans salt-free white meat chicken (drained) can be used instead of the chicken breasts. 

Keep it Healthy: Make sure the chili blend is salt-free; also, since blends vary from brand to brand, taste it to check how mild it is before using.

Tips: Warming the corn tortillas in the microwave before rolling into enchiladas is a necessary step—the warmed tortillas bend nicely. Cold corn tortillas break very easily, which makes rolling into enchiladas not a success.


Per serving:

Calories485
Total Fat4.5 g
Saturated Fat1.0 g
Trans Fat0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat1.0 g
Cholesterol 78 mg
Sodium499 mg
Carbohydrates81 g
Dietary Fiber12 g
Total Sugars13 g
Protein 41 g


Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.