Chicken and Black Bean Enchiladas with Gooey Jack Cheese

Health score
58%
Chicken and Black Bean Enchiladas with Gooey Jack Cheese
40 min.
4
744kcal

Suggestions

Ingredients

  • servings broccoli 
  • 15 ounce black beans rinsed drained canned
  • servings celery 
  • 8-inch flour tortillas 
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  • ounce chiles diced green canned
  • 1.3 cups monterey jack shredded
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • servings onions 
  • 0.3 cup salsa hot prepared
  • pounds chicken breasts boneless skinless cut into 1-inch pieces *see cook's note
  • servings potatos 
  • servings potatos 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 400 degrees F.
  3. Heat oil in a large skillet over medium heat.
  4. Add onion and garlic and saute 2 minutes.
  5. Add chicken and saute 5 minutes, until golden brown and cooked through.
  6. Remove half of the chicken and reserve for another use.
  7. Stir in black beans, green chiles, and salsa and simmer 5 minutes, until sauce thickens and reduces.
  8. Remove from heat and stir in cilantro.
  9. Arrange 4 tortillas on a flat surface. Top each tortilla with an equal amount of chicken mixture.
  10. Roll up tortillas and place side by side in a shallow baking dish. Top tortillas with shredded cheese (1/3 cup per tortilla).
  11. Bake enchiladas 15 minutes, until cheese is golden and gooey!
  12. Steam broccoli
  13. Chop onions
  14. Mash potatoes
  15. Chop Celery

Nutrition Facts

Calories744kcal
Protein38.51%
Fat29.39%
Carbs32.1%

Properties

Glycemic Index
60.25
Glycemic Load
10.77
Inflammation Score
-9
Nutrition Score
48.846087186233%

Flavonoids

Apigenin
3.14mg
Luteolin
1.52mg
Isorhamnetin
3.76mg
Kaempferol
4.18mg
Myricetin
0.07mg
Quercetin
17.22mg

Nutrients percent of daily need

Calories:744.4kcal
37.22%
Fat:24.22g
37.26%
Saturated Fat:10.47g
65.42%
Carbohydrates:59.52g
19.84%
Net Carbohydrates:45.31g
16.48%
Sugar:8.32g
9.25%
Cholesterol:178.67mg
59.56%
Sodium:1633.26mg
71.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:71.41g
142.82%
Vitamin B3:27.76mg
138.78%
Selenium:93.2µg
133.14%
Vitamin B6:2.16mg
107.82%
Phosphorus:953.02mg
95.3%
Vitamin K:85.24µg
81.18%
Vitamin C:64.43mg
78.1%
Fiber:14.21g
56.83%
Folate:226.56µg
56.64%
Potassium:1890.39mg
54.01%
Calcium:505.07mg
50.51%
Vitamin B2:0.8mg
46.88%
Manganese:0.89mg
44.53%
Vitamin B1:0.66mg
43.9%
Vitamin B5:4.28mg
42.83%
Magnesium:151.22mg
37.8%
Iron:6.19mg
34.38%
Vitamin A:1284.82IU
25.7%
Zinc:3.83mg
25.52%
Copper:0.44mg
21.94%
Vitamin B12:0.77µg
12.77%
Vitamin E:1.74mg
11.62%
Vitamin D:0.45µg
3.02%