⏱ 85 min totalChicken and White Bean Enchiladas with Green Chile Sauce
Per 1 serving · 273 g · 18 ingredients
of a 2,000 cal day
- Protein21g22% of calories
- Carbs41g43% of calories
- Fat15g34% of calories
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.
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.
¼ tbsp Olive oil
1 ½ oz Chicken breast
¼ cloves, minced Garlic
⅛ medium Onion
2 ¾ tbsp Green chilies- ⅛ can (15 oz) Navy beans
- 🥄¹⁄₁₆ cup Water
⅛ cube Chicken bouillon
⅛ tsp, ground Cumin seed
⅛ tbsp Butter
¼ tbsp Whole wheat flour
⅛ cup Chicken broth
¼ pepper Jalapeno peppers- 🥄⅛ dash Salt
¹⁄₁₆ cup Sour cream
⅛ cup, shredded Cheddar cheese
1 tortilla, medium Flour tortillas
½ tbsp Cilantro
Directions
- 1
Heat the oven to 375°F. Lightly oil a 9×13-inch baking dish.
- 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
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
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
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
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
Stir in the remaining green chiles, jalapeños, and a pinch of salt. Remove from heat and whisk in the sour cream.
- 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
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
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
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 62 μg | 7% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 6 mg | 40% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 104 μg | 26% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 61 mg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 186 mg | 19% |
| Iron | 3 mg | 39% |
| Potassium | 465 mg | 10% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 335 mg | 48% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 24% |
| Selenium | 29 μg | 53% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 58 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 57 μg | — |
| Serine | 1 g | — |
| Starch | 21 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 382 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming 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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