Chicken and White Bean Enchiladas with Green Chile Sauce⏱ 85 min total

Chicken and White Bean Enchiladas with Green Chile Sauce

Per 1 serving · 273 g · 18 ingredients

Calories
382
19%
of a 2,000 cal day
  • Protein
    21g
    22% of calories
  • Carbs
    41g
    43% of calories
  • Fat
    15g
    34% of calories
Portion

At a glance

One serving of Chicken and White Bean Enchiladas with Green Chile Sauce (273 g) has 382 calories, with 21 g of protein, 41 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (43% DV), dietary fiber (21% DV) and thiamine (27% DV). Keep an eye on sodium and saturated fat, which provide 44% and 28% of the daily value.

Per 100 g
140cal
low energy density
Protein per 100 cal
5.6g
Net carbs
36g
carbs minus fiber
Fiber
5.8g
3.9 g sugar

High in

20%+ of the daily value

  • Protein43%
  • Dietary fiber21%
  • Thiamine27%
  • Niacin40%
  • Vitamin B638%
  • Folate (B9)26%

Good source of

10–19% of the daily value

  • Vitamin C12%
  • Vitamin E10%
  • Riboflavin (B2)19%
  • Vitamin B1210%
  • Pantothenic acid19%
  • Choline11%

Watch

20%+ of the daily value

  • Sodium44%
  • Saturated fat28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 60 min
  1. 1

    Heat the oven to 375°F. Lightly oil a 9×13-inch baking dish.

  2. 2

    Season the chicken with salt and black pepper. In a large skillet over medium heat, warm half of the olive oil, add the chicken, and sear about 5 minutes per side. Add enough water to cover, cover the pan, and simmer 7–10 minutes until the chicken reaches 165°F. Transfer to a plate to cool, then shred.

  3. 3

    For the filling, set a medium pan over medium-low heat and add the remaining olive oil. Sauté the garlic and one-third of the chopped onions until softened, 2–3 minutes.

  4. 4

    Stir in one-third of the green chiles, the navy beans, 1/4 cup water, the bouillon cube, and cumin. Simmer covered on low for 15 minutes, then fold in the shredded chicken and cook 5 minutes more until thickened. Remove from heat.

  5. 5

    For the sauce, melt the butter in a large nonstick pan over medium heat. Add the remaining chopped onions and cook until translucent, 3–4 minutes.

  6. 6

    Sprinkle in the flour and cook, stirring, for 1 minute. Gradually whisk in the chicken broth until smooth; bring to a gentle boil and cook until thickened, 4–5 minutes.

  7. 7

    Stir in the remaining green chiles, jalapeños, and a pinch of salt. Remove from heat and whisk in the sour cream.

  8. 8

    Spread about 1/4 cup of the sauce in the prepared baking dish. Fill each tortilla with about 1/3 cup of the chicken–bean mixture, roll, and place seam-side down in the dish.

  9. 9

    Pour the remaining sauce over the enchiladas and sprinkle with the shredded cheddar cheese. Cover with foil and bake 20–30 minutes until heated through and the cheese is melted.

  10. 10

    Let rest 5 minutes, then garnish with chopped cilantro and serve.

Vitamins & minerals

Amounts for 1 serving (273 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A62 μg
7%
Vitamin C11 mg
12%
Vitamin D0.1 μg
1%
Vitamin E2 mg
10%
Vitamin K8 μg
7%
Thiamine0.3 mg
27%
Riboflavin (B2)0.2 mg
19%
Niacin6 mg
40%
Vitamin B60.5 mg
38%
Folate (B9)104 μg
26%
Vitamin B120.2 μg
10%
Pantothenic acid1 mg
19%
Choline61 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium186 mg
19%
Iron3 mg
39%
Potassium465 mg
10%
Magnesium57 mg
14%
Phosphorus335 mg
48%
Zinc2 mg
14%
Copper0.2 mg
21%
Manganese1 mg
24%
Selenium29 μg
53%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene3 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene58 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride19 μg—
Fructose0.3 g—
Galactose0 g—
Glucose0.4 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine0.4 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol57 μg—
Serine1 g—
Starch21 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60.2 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 382 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Chicken and White Bean Enchiladas with Green Chile Sauce?

One serving of Chicken and White Bean Enchiladas with Green Chile Sauce (1 serving) has 382 calories, which works out to 140 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Chicken and White Bean Enchiladas with Green Chile Sauce high in protein?

It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Chicken and White Bean Enchiladas with Green Chile Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Chicken and White Bean Enchiladas with Green Chile Sauce?

1012 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Chicken and White Bean Enchiladas with Green Chile Sauce?

3.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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