Bean Enchiladas
Creamy bean enchiladas feature tender tortillas filled with seasoned chicken, kidney beans, and chilies, topped with cheese and a tangy sauce — perfect for a flavorful Mexican-inspired meal.
Ingredients
- 1/2 cup chopped onions ⓘ
- 8 oz chicken breast (1/2-inch cubes) ⓘ
- 1 No. 1 can kidney beans, drained ⓘ
- 1 4 oz can chopped green chilies ⓘ
- 1/2 cup chopped cilantro or parsley ⓘ
- 12 corn or 10 flour tortillas ⓘ
- 1 10 oz can enchilada sauce ⓘ
- 1 cup no salt tomato sauce ⓘ
- 1/2 cup low-fat Cheddar cheese ⓘ
- nonfat yogurt ⓘ
Instructions
- Preheat oven to 350°F.
- Spray a large skillet with cooking spray.
- When hot, sauté onions until soft.
- Add chicken, beans, and chilies. Simmer for 10 minutes or until chicken is cooked.
- Allow the filling to cool.
- Gently heat the tortillas.
- Spoon some filling along one edge of each tortilla and roll up.
- Place the rolled tortillas seam-side down in a large baking pan.
- In a mixing bowl, combine the enchilada sauce and tomato sauce; pour over the rolled tortillas.
- Top with cheese and bake for 25 to 30 minutes.
- Garnish with nonfat yogurt and chopped cilantro or parsley.
Tips & Substitutions
For added flavor, consider using leftover grilled chicken from Grilled Lime Chicken With Black Bean Sauce instead of raw chicken. If you prefer a vegetarian option, substitute the chicken with extra beans or grilled vegetables. To enhance the dish, add spices like cumin or smoked paprika to the filling. If using flour tortillas, warm them slightly to prevent tearing.
Serving Suggestions
Serve the enchiladas hot, garnished with nonfat yogurt and fresh cilantro or parsley. Pair them with a side of Mexican rice or a simple green salad for a complete meal. These enchiladas also make a great accompaniment to Mexican recipes like Mexican Lasagna for a festive dinner.
Storage & Reheating
Store leftover bean enchiladas in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 350°F for about 15-20 minutes, or until heated through. You can also microwave them, but the oven method will keep the tortillas crispier.
Nutrition & Diet Analysis (per serving)
Each serving of Bean Enchiladas contains roughly 540 calories, with 30g protein, 91g carbohydrates, and 11g fat. It is an excellent source of vitamin C (110% of the Daily Value), dietary fiber (88% of the Daily Value), and iron (62% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 554mg per serving (24% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make these enchiladas ahead of time?
Yes, you can prepare the filling and assemble the enchiladas a day in advance. Just cover the baking dish with foil and refrigerate. Bake them the next day, adding a few extra minutes to the cooking time if they are cold from the fridge.
What can I substitute for kidney beans?
You can substitute kidney beans with black beans, pinto beans, or even chickpeas for a different flavor and texture. Each variety will lend a unique taste to your enchiladas while still being delicious and nutritious.
How can I make this recipe spicier?
To add heat, consider using spicier green chilies or incorporating jalapeños into the filling. You can also drizzle some hot sauce over the enchiladas before serving or serve with a spicy salsa on the side for an extra kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).