Kid-Friendly Chicken Enchiladas with Black Beans and Corn

This fiber-filled entrée is easy to make, especially with leftover chicken you have on-hand. A rotisserie chicken from the grocery store or canned chicken breast work too.

Nutrition Facts Per Serving

• Calories - 485
• Total Fat - 4.5 g
  • Saturated Fat - 1.0 g
  • Trans Fat - 0 g
  • Polyunsaturated Fat - 1.5 g
  • Monounsaturated Fat - 1.0 g
• Cholesterol - 78 mg
• Sodium - 499 mg
• Total Carbohydrate - 81 g
  • Dietary Fiber - 12 g
  • Sugars - 13 g
• Protein - 41 g

Ingredients
Serves 4
Cost per serving: approximately $2.35

• Cooking spray
• 1 pound boneless, skinless chicken breasts, all visible fat discarded, cooked, cooled, and shredded
• 1 15.5-ounce can no-salt-added black beans, rinsed and drained
• 16 ounces frozen whole-kernel corn, thawed, or 1 15.25-ounce can no-salt-added corn, rinsed and drained
• 1 teaspoon chili powder and 2 teaspoons chili powder, divided use
• 12 6-inch whole-wheat or corn tortillas, warmed
• 1 14.5-ounce can no-salt-added tomato sauce
• 1/2 cup fat-free sour cream

Directions

1. Preheat the oven to 400°F. Lightly spray a baking dish with cooking spray.
2. Put the chicken in a large bowl. Stir in the beans, corn, and 1 teaspoon chili powder.
3. Put six tortillas on a large cutting board or clean, flat surface. Spoon about 1 1/2 tablespoons of the chicken mixture down the center of the tortillas, stopping about 2 inches from the edges. Roll up and place with the seam side down in the baking dish, securing with a toothpick if desired.
4. In a small bowl, stir together the remaining 2 teaspoons chili powder, tomato sauce, and sour cream. Pour on top of the tortillas.
5. Bake for 15 to 20 minutes, or until heated through.

Cook’s Tip: To quickly warm the tortillas, wrap them in 2 to 3 damp paper towels. Microwave on 100% power (high) for 1 to 1 1/2 minutes, or until warmed. Be sure to warm the tortillas just before you are ready to stuff and roll them. Warmed tortillas will bend much more easily than ones at room temperature, which can tear easily.

Information provided by the American Heart Association. For more health tips and information on cardiovascular disease and stroke, visit www.heart.org.