Email to Filus1217      

Chicken Enchiladas with Black Beans and Corn

Source of Recipe

.
Chicken Enchiladas with Black Beans and Corn

Kid Friendly
heart.org/simplecooking.
� 2015 American Heart Association.
Serves 4

Simple Cooking with Heart brings you this kid-friendly Mexican dinner recipe the kids will love to help make it and eat! It's bursting with vitamins, minerals and fiber but most importantly, it tastes amazing.

Ingredients:
� 1 lb. chicken breasts, saut�ed and cooled
� 15.5 oz. canned, low-sodium black beans, drained, rinsed
� 10 oz. packaged, frozen whole kerne corn, thawed OR
� 15 1/4 oz. canned, no-salt-added or low-sodium corn, drained, rinsed
� 3 tsp. salt-free mild chili powder, divided use
� 12 taco sized whole wheat or corn tortillas
� 12 toothpicks
� 14.5 oz. canned, no-salt-added or lower-sodium tomato, puree
� 1/2 cup fat-free sour cream

Directions :
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 1� minutes.

4. Spray a baking dish with cooking spray. On a cutting board, place 1 warm tortilla and have kids add about 1� 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 pur�e, 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.

Additional Tips
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.

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.

One serving (1/4 of recipe) equals: Calories485; Total Fat 4.5 g (Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 1.0 g); Cholesterol 78 mg; Sodium 499 mg; Carbohydrates 81 g; Fiber 12 g; Sugars 13 g; Protein 41 g