Directions:
- Preheat oven to 425 degrees.
- Wrap tortillas between 2 damp paper towels and microwave on High for 30 seconds.
- Carefully remove them from the microwave (they will be hot).
- Place one tortilla in a 13x9x2 pan that has been sprayed lightly with non-stick cooking spray.
- Place about 2 Tbl. of chicken and 3 Tbl. of rice along the center of the tortilla, then roll it and leave it in the pan seam-side down.
- Repeat for all 7 remaining tortillas.
- (The enchiladas should nicely fill the pan from end-to-end, with open space on each side.) Pour the black beans evenly over the top of the enchiladas.
- Repeat with the corn.
- Sprinkle the cheese over all.
- Top with green chiles.
- Pour the chicken broth or water over all.
- Bake for 15-20 minutes, or until cheese is melted and liquid in pan is absorbed.
- Serving suggestion: On the table, offer non-fat sour cream, shredded cheese, shredded lettuce, chopped tomatoes, and chopped onion as additional toppings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 512.14 Kcal (2144 kJ) | ||
| Calories from fat | 112.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.45g | 19% | |
|---|---|---|---|
| Cholesterol | 36.51mg | 12% | |
| Sodium | 392.4mg | 16% | |
| Potassium | 347.93mg | 7% | |
| Total Carbs | 80.6g | 27% | |
| Sugars | 0.65g | 3% | |
| Dietary Fiber | 3.52g | 14% | |
| Protein | 19.52g | 39% | |
| Vitamin C | 2.4mg | 4% | |
| Iron | 3.9mg | 22% | |
| Calcium | 116.2mg | 12% | |
| Amount Per 100 g | |||
| Calories | 270.21 Kcal (1131 kJ) | ||
| Calories from fat | 59.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.57g | 19% | |
|---|---|---|---|
| Cholesterol | 19.26mg | 12% | |
| Sodium | 207.04mg | 16% | |
| Potassium | 183.57mg | 7% | |
| Total Carbs | 42.53g | 27% | |
| Sugars | 0.34g | 3% | |
| Dietary Fiber | 1.85g | 14% | |
| Protein | 10.3g | 39% | |
| Vitamin C | 1.3mg | 4% | |
| Iron | 2.1mg | 22% | |
| Calcium | 61.3mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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