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Chicken & Black Bean Enchiladas

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)234.0455
Energy (kCal)3104.6414
Carbohydrates (g)246.7759
Total fats (g)132.9001
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. 1. Soften the tortillas in your usual way. (Can fry in a little bit of oil). | 2. 2. Chop the chicken finely. | 3. 3. Mix chicken, beans, and 1 cup of cheese in a bowl. | 4. 4. Roll the filling in the softened tortillas and place them in a lightly greased pan. | 5. 5. Preheat oven to 350°F. | 6. 6. Melt butter in a stock pot. | 7. 7. Add diced vegetables and saute until tender. | 8. 8. Sprinkle flour over the butter/veggie mix, whisk together and coke for 2 - 3 minutes, stirring occasionally. | 9. 9. Add spices to taste, and cook for another minute or so. | 10. 10. Whisk in the chicken broth and bring to a boil. | 11. 11. When the sauce is thickened, remove from the heat and let cool for a few minutes, then whisk in the sour cream. | 12. 12. Taste the sauce and readjust your seasonings, if you need to. | 13. 13. Pour the sauce over top, sprinkle with the remaining cheese. | 14. 14. Bake for 45 minutes or until bubbly and a little browned on the top. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    chicken breast 1 cooked 780.1798 0.0 94.5741 41.9573
    black bean 1 can drained rinsed 991.8141 181.3769 62.8246 4.1301
    mexican cheese 1 1/2 cups shredded 738.54 9.1674 42.4512 59.3604
    corn tortilla 36 - - - -
    greek yogurt 1 1/2 cups - - - -
    butter 3 tablespoons 256.5 11.7855 8.0145 21.6
    flour 3 tablespoons 108.4275 23.7385 1.7627 0.4207
    chicken broth 2 cups low sodium 156.24 3.78 22.2768 5.2416
    onion 1 diced 64.0 14.944 1.76 0.16
    garlic clove 2 minced 8.94 1.9836 0.3816 0.03
    cumin - - - -
    chili powder - - - -
    salt pepper - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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