Browse Recipe Categories or

Kid-Friendly Chicken Enchiladas with Black Beans and Corn

×

Kid-Friendly Chicken Enchiladas with Black Beans and Corn

This fiber-filled entrée is not only delicious but also easy to make, especially if you baked or grilled extra chicken earlier in the week. If not, no worries. A cooked rotisserie chicken from the grocery store or canned chicken breast are also easy shortcuts to get this quick and easy meal on the table in a hurry.

Ingredients

Servings  4   Serving Size   3 tortillas per serving

  • 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
  • 10 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

Tip: Click on step to mark as complete.

  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. Spoon over the tortillas.
  5. Bake for 15 to 20 minutes, or until heated through.

Cooking Tip: For a quicker meal, use 2 cups shredded chicken from half of a rotisserie chicken or 16 ounces canned chicken breast (lowest sodium available), drained.

Tip: To get the kids involved, ask them to help measure, stir, shred, and assemble.

Keep it Healthy: Be sure to buy salt-free chili powder.

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.

Nutrition Facts

Kid-Friendly Chicken Enchiladas with Black Beans and Corn
CaloriesCalories
485 Per Serving
ProteinProtein
41g Per Serving
FiberFiber
12g Per Serving
Cost Per ServingCost Per Serving
$2.36

Nutrition Facts

Calories 485
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 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
 
This fiber-filled entrée is not only delicious but also easy to make, especially if you baked or grilled extra chicken earlier in the week. If not, no worries. A cooked rotisserie chicken from the grocery store or canned chicken breast are also easy shortcuts to get this quick and easy meal on the table in a hurry.

Nutrition Facts

Kid-Friendly Chicken Enchiladas with Black Beans and Corn
CaloriesCalories
485 Per Serving
ProteinProtein
41g Per Serving
FiberFiber
12g Per Serving
Cost Per ServingCost Per Serving
$2.36
×
Calories 485
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 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

Servings  4   Serving Size   3 tortillas per serving

  • 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
  • 10 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

Tip: Click on step to mark as complete.

  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. Spoon over the tortillas.
  5. Bake for 15 to 20 minutes, or until heated through.

Cooking Tip: For a quicker meal, use 2 cups shredded chicken from half of a rotisserie chicken or 16 ounces canned chicken breast (lowest sodium available), drained.

Tip: To get the kids involved, ask them to help measure, stir, shred, and assemble.

Keep it Healthy: Be sure to buy salt-free chili powder.

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.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.