Amy’s Chicken and Black Bean Enchilada Casserole

🍽️ Amy’s Chicken and Black Bean Enchilada Casserole 🌮

What is it?
Amy’s Chicken and Black Bean Enchilada Casserole is a delicious Tex-Mex-inspired dish that combines the flavors of tender chicken, savory black beans, gooey cheese, and spicy enchilada sauce. It’s a comforting and hearty casserole perfect for gatherings or family dinners.

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History:
The exact origin of this casserole is not well-documented, but it likely evolved from traditional Mexican enchiladas. Enchiladas have been enjoyed in Mexican cuisine for centuries, made by rolling tortillas around various fillings and smothering them in chili sauce. The casserole format simplifies the preparation, making it a popular choice in American households.

Components:

• 2 cups cooked and shredded chicken (you can use rotisserie chicken for convenience)
• 1 can (15 oz) black beans, drained and rinsed
• 2 cups shredded cheese (typically a blend of cheddar and Monterey Jack)
• 1 can (10 oz) red enchilada sauce
• 1 can (10 oz) green enchilada sauce
• 8-10 corn tortillas
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Optional toppings: sliced black olives, diced tomatoes, chopped cilantro, sour cream, and avocado slices 🥑

Steps to Prepare:

1. Preheat your oven to 375°F (190°C) and grease a 9×13-inch baking dish.

2. In a large skillet, sauté the diced onion and minced garlic until they become translucent and fragrant.

3. Add the shredded chicken, black beans, cumin, chili powder, salt, and pepper to the skillet. Cook and stir for a few minutes until the mixture is well combined and heated through.

4. Pour a small amount of each enchilada sauce into separate shallow dishes.

5. Dip each corn tortilla into the red enchilada sauce and then the green enchilada sauce to coat them.

6. Place a spoonful of the chicken and black bean mixture onto each tortilla, roll it up, and place it seam-side down in the greased baking dish.

7. Continue this process until you’ve used all the tortillas and filled the baking dish.

8. Pour the remaining red and green enchilada sauces over the rolled tortillas.

9. Sprinkle the shredded cheese over the top of the casserole.

10. Bake in the preheated oven for 25-30 minutes or until the cheese is melted and bubbly, and the casserole is heated through.

11. Optionally, add your favorite toppings like sliced black olives, diced tomatoes, chopped cilantro, sour cream, and avocado slices.

Time Needed:

• Preparation: 20-30 minutes
• Baking: 25-30 minutes

In about an hour from start to finish, you can enjoy this scrumptious Amy’s Chicken and Black Bean Enchilada Casserole with family and friends. 🍽️🌶️🧀 Enjoy!

Certainly, here are the nutrition facts and some health information for Amy’s Chicken and Black Bean Enchilada Casserole:

Nutrition Facts (Approximate values per serving):

• Calories: 400-450 calories per serving (varies depending on portion size)
• Total Fat: 20-25 grams
• Saturated Fat: 8-10 grams
• Cholesterol: 60-80 milligrams
• Sodium: 800-1000 milligrams
• Total Carbohydrates: 30-35 grams
• Dietary Fiber: 6-8 grams
• Sugars: 3-5 grams
• Protein: 20-25 grams

Health Information:

1. Protein: This dish provides a good source of protein from the chicken and black beans, which helps with muscle repair and growth.

2. Fiber: The black beans and corn tortillas contribute to the fiber content, aiding in digestion and promoting a feeling of fullness.

3. Moderate Calories: While this casserole is hearty and delicious, it’s also moderately calorie-dense, so it’s important to watch portion sizes if you’re conscious of calorie intake.

4. Sodium: Be mindful of the sodium content, especially if you’re on a low-sodium diet, as the canned enchilada sauce and beans can contain a significant amount of sodium. You can reduce this by using low-sodium varieties or making your own sauce.

5. Healthy Modifications: To make this dish healthier, consider using whole-grain tortillas, lean chicken breast, reduced-fat cheese, and less cheese overall. You can also load up on veggies like bell peppers, spinach, or zucchini for added nutrients.

6. Toppings: Be mindful of the toppings you choose. While options like avocado, tomatoes, and cilantro can add freshness and nutrition, sour cream and excessive cheese can increase calorie and fat content.

7. Portion Control: As with any casserole, portion control is key to maintaining a balanced diet. Enjoying this dish in moderation alongside a side salad or vegetables can make for a more well-rounded meal.

Remember that actual nutritional values can vary depending on specific ingredients and portion sizes, so it’s a good practice to check product labels and adjust the recipe to meet your dietary preferences and nutritional goals.