Black Bean and Chicken Chilaquiles

Gluten Free
Dairy Free
Health score
22%
Black Bean and Chicken Chilaquiles
45 min.
6
363kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • cups chicken breast shredded cooked
  • 15 6-inch corn tortillas cut into 1-inch strips ()
  • cup less-sodium chicken broth fat-free
  •  garlic cloves minced
  • cup onion thinly sliced
  • ounces queso blanco shredded
  • 7.8 ounce salsa de chile fresco canned (such as El Pato)

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 45
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add onion; saut 5 minutes or until lightly browned.
  4. Add garlic; saut 1 minute.
  5. Add chicken; cook 30 seconds.
  6. Transfer mixture to a medium bowl; stir in beans.
  7. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.
  8. Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray.
  9. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture.
  10. Pour broth mixture evenly over chicken mixture.
  11. Sprinkle with cheese.
  12. Bake at 450 for 10 minutes or until tortillas are lightly browned and cheese is melted.

Nutrition Facts

Calories363kcal
Protein25.02%
Fat22.65%
Carbs52.33%

Properties

Glycemic Index
17.92
Glycemic Load
13.35
Inflammation Score
-6
Nutrition Score
16.666521689166%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.05mg
Quercetin
5.46mg

Nutrients percent of daily need

Calories:362.82kcal
18.14%
Fat:9.29g
14.3%
Saturated Fat:3.69g
23.06%
Carbohydrates:48.3g
16.1%
Net Carbohydrates:38.1g
13.85%
Sugar:4.45g
4.94%
Cholesterol:49.17mg
16.39%
Sodium:1042.43mg
45.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.1g
46.2%
Phosphorus:550.01mg
55%
Fiber:10.21g
40.83%
Vitamin B3:5.76mg
28.81%
Selenium:18.02µg
25.74%
Manganese:0.51mg
25.34%
Vitamin B6:0.51mg
25.27%
Magnesium:90.57mg
22.64%
Potassium:646.2mg
18.46%
Calcium:173.33mg
17.33%
Iron:3.05mg
16.96%
Zinc:2.41mg
16.06%
Vitamin B2:0.27mg
15.93%
Copper:0.31mg
15.58%
Vitamin B1:0.22mg
14.8%
Folate:55.8µg
13.95%
Vitamin B5:0.82mg
8.22%
Vitamin C:5.44mg
6.59%
Vitamin A:322.45IU
6.45%
Vitamin E:0.64mg
4.24%
Vitamin B12:0.21µg
3.52%
Vitamin K:1.69µg
1.61%
Source:My Recipes