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Black Bean and Chicken Chilaquiles

Black Bean and Chicken Chilaquiles Randy Mayor

Ingredients

  • Cooking spray
  • 1 cup thinly sliced onion
  • 5 garlic cloves, minced
  • 2 cups shredded cooked chicken breast
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 cup fat-free, less-sodium chicken broth
  • 1 (7 3/4-ounce) can salsa de chile fresco (such as El Pato)
  • 15 (6-inch) corn tortillas, cut into 1-inch strips
  • 1 cup shredded queso blanco (about 4 ounces)

Preparation


Preheat oven to 450°.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.

Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.


  • Total Time:

  • Traditionally a Mexican breakfast, black bean and chicken chilaquiles requires only 8 ingredients and can be enjoyed at any time of day. Serve with a mixed green salad topped with diced avocado, tomato wedges, and olives.
  • Yield: 6 servings

Nutritional Information

Calories per serving: 293
Caloriesfromfat per serving: 15%
Fat per serving: 4.9g
Saturated fat per serving: 1.7g
Monounsaturated fat per serving: 1.5g
Polyunsaturated fat per serving: 1.2g
Protein per serving: 22.9g
Carbohydrate per serving: 40g
Fiber per serving: 5.9g
Cholesterol per serving: 46mg
Iron per serving: 2.3mg
Sodium per serving: 602mg
Calcium per serving: 200mg

Good to Know

Baking this Mexican dish cuts out fat but keeps the flavor. Toss in some brown rice with the beans for a source of complete protein.

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