Lunch: Healthier Chicken Enchiladas I

Recipe by MakeItHealthy I've always liked this recipe because it is quick and easy. I'm always looking for ways to cut out excess fat so I use reduced-fat cheese and sour cream. I also like to add fiber to make the meal a little healthier for my family s

This recipe includes superfoods such as:

Chicken Breast

Health benefits of Healthier Chicken Enchiladas I

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Ingredients

4 skinless, boneless chicken breast halves
1 onion, chopped
1 cup light sour cream
1 cup shredded reduced-fat Cheddar cheese
1 tablespoon dried parsley
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon salt (optional)
1 (15 ounce) can tomato sauce
1/2 cup water
1 tablespoon chili powder
1/3 cup chopped green bell pepper
1/3 cup chopped red bell pepper
1 clove garlic, minced
1 (15 ounce) can black beans, rinsed and drained
8 (10 inch) whole wheat flour tortillas
1 (12 ounce) jar taco sauce
3/4 cup shredded reduced-fat Cheddar cheese

Instructions

Preheat oven to 350 degrees F (175 degrees C).
Cook chicken in a nonstick skillet over medium heat, until no longer pink and juices run clear, about 10 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Drain excess fat. Cube chicken and return to skillet. Add onion, sour cream, 1 cup Cheddar cheese, parsley, oregano, and ground black pepper. Heat until cheese melts, about 3 minutes. Stir in salt, tomato sauce, water, chili powder, green bell pepper, red bell pepper, garlic, and black beans.
Roll even amounts of mixture into tortillas. Arrange in a 9x13-inch baking dish. Cover with taco sauce and 3/4 cup Cheddar cheese.
Bake uncovered in preheated oven until cheese is melted and sauce is bubbling, about 20 minutes. Cool 10 minutes before serving.

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