In honor of Diabetes Awareness Month, enjoy this zesty and easy Mexican meal from the American Diabetes Association.
Makes: 6 servings
Serving size: 1 enchilada
Preparation time: 15 minutes
Cooking time: 35 minutes
Ingredients
1 lb. boneless, skinless chicken breasts, cut into cubes
1 tsp. olive oil
Juice of 1 lime
1 tsp. chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp. olive oil
1 (15-oz.) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese, divided
Cooking spray
1½ cups canned enchilada sauce
Preparation
1. In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions, salt, and pepper. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
2. Preheat the oven to 375°F. Remove the chicken from the marinade and discard any excess. Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7 to 8 minutes until chicken is cooked through. Remove the chicken to a bowl and add the black beans.
3. Divide the chicken-and-bean filling among six tortillas. Top each with 1 Tbsp. of the cheese. Roll up each tortilla and place seam-side down in a baking dish coated with cooking spray. Pour the sauce over the enchiladas and bake, covered, for about 20 minutes. Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.
Nutrition facts
Starch exchanges 1.5
Vegetable exchanges 1
Lean meat exchanges 3
Fat exchanges 0.5
Amount per serving
Calories 305
Calories From Fat 80
Total Fat 9 g
Saturated Fat 2.4 g
Trans Fat 0 g
Cholesterol 55 mg
Sodium 585 mg (without added salt)
Total Carbohydrate 30 g
Dietary Fiber 6 g
Sugars 4 g
Protein 26 g
[Recipe reprinted with permission]
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In honor of Diabetes Awareness Month, enjoy this zesty and easy Mexican meal from the American Diabetes Association.
Makes: 6 servings
Serving size: 1 enchilada
Preparation time: 15 minutes
Cooking time: 35 minutes
Ingredients
1 lb. boneless, skinless chicken breasts, cut into cubes
1 tsp. olive oil
Juice of 1 lime
1 tsp. chili powder
2 scallions, minced
Salt and pepper to taste
1 tsp. olive oil
1 (15-oz.) can black beans, drained and rinsed
6 (6-inch) whole-wheat tortillas
2/3 cup reduced-fat shredded Mexican cheese blend or Monterey Jack cheese, divided
Cooking spray
1½ cups canned enchilada sauce
Preparation
1. In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions, salt, and pepper. Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
2. Preheat the oven to 375°F. Remove the chicken from the marinade and discard any excess. Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7 to 8 minutes until chicken is cooked through. Remove the chicken to a bowl and add the black beans.
3. Divide the chicken-and-bean filling among six tortillas. Top each with 1 Tbsp. of the cheese. Roll up each tortilla and place seam-side down in a baking dish coated with cooking spray. Pour the sauce over the enchiladas and bake, covered, for about 20 minutes. Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.
Nutrition facts
Starch exchanges 1.5
Vegetable exchanges 1
Lean meat exchanges 3
Fat exchanges 0.5
Amount per serving
Calories 305
Calories From Fat 80
Total Fat 9 g
Saturated Fat 2.4 g
Trans Fat 0 g
Cholesterol 55 mg
Sodium 585 mg (without added salt)
Total Carbohydrate 30 g
Dietary Fiber 6 g
Sugars 4 g
Protein 26 g
[Recipe reprinted with permission]
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