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Black Bean, Chicken & Egg Enchiladas

Here is a twist on popular Mexican enchiladas made with chicken, black beans, scrambled eggs and cheese. They are a hearty breakfast but great for other meals too.
Serves: 4
Prep Time: 45 min
Cook Time: 60 min

Ingredients

1 1/2 cups low-sodium tomato sauce
1/2 cup low-sodium chicken broth
1/4 cup red onions, diced
2 tsp chili powder
1 tsp oregano, dried
1/4 tsp black pepper
1 tsp honey
1 cup canned black beans, drained and rinsed
1 jalapeño pepper, minced
2 tsp olive oil
4 eggs, medium
1/2 cup green onions, sliced
4 whole grain tortillas, 10 inch (25 cm)
1 cup roasted chicken, shredded (leftover or deli roasted)
1 1/2 cups mozzarella cheese, part skim, 16.5% MF
1/4 cup cilantro, fresh, minced

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Measure tomato sauce, chicken broth, diced red onion, chili powder, oregano black pepper and honey into a sauce pan. Bring to a boil, reduce heat to low, cover and simmer for 15 minutes. Turn off and set aside.

  2. Combine drained black beans, minced jalapeno and ½ cup (125 mL) of the tomato sauce in a bowl. If you are using canned black beans run them under cold water to remove some of the surface starch and salt. Set aside.

  3. Heat olive oil over medium high heat in a skillet. Beat eggs in bowl and add to hot pan. Sprinkle sliced green onions over eggs. Scramble eggs by stirring, until just set but still moist.

  4. Work on a dinner plate and stuff tortillas one at a time. Dip a tortilla in the sauce and lay flat on plate. Place one-quarter of the bean mixture in centre of tortilla. Top with one-quarter of the egg mixture, followed by ¼ cup (60 ml) shredded cooked chicken and 2 Tbsp (30 ml) grated cheese. Flatten out the filling. Fold in sides and roll tortilla to cover filling starting in front of you and rolling away. Put the filled tortilla seam side down in a lightly oiled 13 x 9 inch (3 L) glass baking dish. Make the other three enchiladas adding to the pan as they are completed. Spoon the remaining sauce over top.

  5. Sprinkle enchiladas with the remaining grated cheese followed by the minced cilantro. Bake in 375°F (190°C) oven until the cheese is melted and lightly browned – about 30 minutes.

Helpful Tip

Substitute 7 inch (17.5 cm) tortillas and make eight smaller servings. Substitute green or red pepper if you don't enjoy the heat of the jalapeno.

Nutrition Info

Per 345 g serving Amount
Calories440
Protein36 g
Fat17 g
Saturated Fat6 g
Carbohydrate36 g
Fibre7 g
Sugar8 g
Cholesterol215 mg
Sodium530 mg
Per 345 g serving % Daily Value
Potassium23
Calcium35
Iron20
Vitamin A10
Vitamin C35
Vitamin B629
Vitamin B1250
Folate36
Zinc31