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Recipe Makeover: Chicken and Black Bean Enchiladas

Any fans of Mexican food out there? Many people think of Mexican food as an unhealthy choice, but it can actually be a great vehicle for superfoods like beans, veggies, spices, and herbs. I've made over a traditional recipe for enchiladas, which is actually kind of boring when you think about it; just tortillas, meat, and cheese. In my recipe, I still keep those staple ingredients, but I also add onions, bell pepper, tomatoes, black beans, and plenty of flavorful spices and fresh herbs. As an added bonus, my recipe saves you 460 calories, 36 grams fat, 25.5 grams saturated fat, and 890 milligrams sodium over the traditional version. And it adds a whopping 19 grams of fiber (that's over 75% of what you need in a day!). Give the recipe below a try--I think you'll find it fit for a fiesta!

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Chicken and Black Bean Enchiladas:


1 large onion, chopped

1 large bell pepper, chopped

1 tablespoon canola oil

1 tablespoon Mexican-style chili powder (less if you prefer a less spicy dish)

2 teaspoons ground cumin

2 teaspoons smoked paprika

1 teaspoon garlic powder

Salt and pepper, to taste

1/4 cup flour

2 1/4 cups water

1 teaspoon Better than Bouillon, chicken flavored

1 (8oz) container nonfat plain Greek yogurt, room temperature

10 (6-inch) low-carb whole-wheat tortillas

1 cup reduced-fat Mexican cheese blend

1 small (8-10 oz.) can diced tomatoes with green chilies

1 cup chopped, cooked chicken

1 can (15.5 oz.) reduced sodium black beans, rinsed and drained

Salsa, if desired, for garnish

Cilantro, chopped, if desired, for garnish


Preheat oven to 350 degrees F. Spray a 9x13-inch baking dish with cooking spray and set aside.

Heat oil in a large skillet over medium-high heat. Cook the onion and bell pepper until tender and season with the chili powder, cumin, smoked paprika, garlic powder, and salt and pepper, to taste. Stir in the flour, water, and bouillon. Cook and stir until thickened and bouillon dissolves.

Remove from heat and stir in Greek yogurt.

In a large bowl combine 1 cup of the Greek yogurt sauce, chicken, beans, and tomatoes with green chilies.

Dip each tortilla in remaining Greek yogurt sauce to soften, letting excess sauce drip off. Fill each dipped tortilla with equal portions of the chicken and bean mixture. Roll up and place filled tortillas in the prepared 9x13-inch baking dish. Spoon any remaining sauce over the top of the filled tortillas in the baking dish and sprinkle with the cheese.

Bake for 25 minutes, or until bubbly. Top with salsa and chopped cilantro, if desired, just before serving. Enjoy! Yield: 5 servings (each serving is 2 enchiladas).

Nutrition facts per serving: 510 calories, 14g fat, 3.5g saturated fat, 70mg cholesterol, 1180mg sodium, 54g carbs, 22g fiber, 6g sugars, 43g protein.