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Chicken Enchiladas

Yield 6 servings.

Ingredients

  • Vegetable cooking spray
  • 3/4 pound skinned, boned chicken breast halves, cut into 1/2-inch pieces
  • 1 cup chopped green pepper
  • 1/2 cup chopped onion
  • 1 jalapeno pepper, seeded and minced
  • 1 (16-ounce) can fat-free refried black beans
  • 3 tablespoons Mexican Seasoning Blend, divided
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 1/2 cup low-sodium vegetable juice
  • 12 (8-inch) fat-free flour tortillas
  • 3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese
  • Nonfat sour cream (optional)
  • Thinly sliced green onions (optional)

Nutrition Information

  • calories 475
  • caloriesfromfat 8 %
  • fat 4.2 g
  • satfat 2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 31.7 g
  • carbohydrate 77.1 g
  • fiber 0.0 g
  • cholesterol 42 mg
  • iron 0.0 mg
  • sodium 1105 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add chicken and next 3 ingredients; cook until chicken is done, stirring occasionally. Stir in black beans and 1 tablespoon Mexican Spice Mix.

  2. Combine remaining 2 tablespoons Mexican Spice Mix, tomato sauce, and vegetable juice; stir well. Spoon 1/3 cup mixture into a13- x 9- x 2-inch baking dish coated with cooking spray. Set remaining tomato mixture aside.

  3. Spoon 1/4 cup chicken mixture down centers of each tortilla. Roll up tortillas; place, seam side down, in dish. Pour remaining tomato mixture over tortillas. Cover and bake at 350° for 25 minutes. Uncover and sprinkle with cheese; bake 5 additional minutes or until cheese melts. If desired, garnish with 1 tablespoon nonfat sour cream and green onions.

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