Create a Quick Fix for Summertime Guests
It’s about that time of year again when warm summer evenings can quickly lead to impromptu gatherings with friends and family. But there’s no need to stress over last minute hosting duties. Offer hungry guests a quick and tasty Mexican-inspired meal. In addition to the whole-wheat tortillas, the beans in this dish offer an added boost of fiber. They also provide an excellent source of folate, an important cancer-fighting vitamin. The jalapeño and chili powder spice up this dish, which promises to become a favorite for summer entertaining.
Chicken and Black Bean Enchiladas
1 cup canned black beans, rinsed and drained
2 tsp. chili powder
1 tsp. ground cumin
1 jalapeno, seeded and minced (optional)
One-half cup salsa of your choice
4 (9-inch) whole-wheat tortillas
12 oz. boneless, skinless chicken breast, cooked and shredded
One-half cup shredded reduced-fat Monterey Jack cheese
One-half cup chopped scallions
Preheat the oven to 400 degrees. Coat a shallow baking pan with cooking spray and set aside.
In large bowl, combine the beans, chili powder, cumin, jalapeno and 1/4 cup of the salsa. Mash the ingredients with a fork until blended.
Spoon the mixture onto the center of each tortilla. Divide the chicken evenly among the 4 tortillas and place over the bean mixture. Roll each tortilla, fold in the ends and place side-by-side in the bottom of prepared pan. Top each rolled tortilla with the remaining salsa, cheese and scallions.
Cover the pan with foil and bake 20 minutes. Uncover and bake 10 more minutes, until the cheese is golden. Serve immediately.
Makes 4 servings.
Per serving: 390 calories, 9 g total fat (2 g saturated fat), 35 g carbohydrate,
38 g protein, 6 g dietary fiber, 510 mg sodium.