Black Bean Sweet Potato Chicken Enchilada Casserole
Here’s an easy-to-fix Mexican recipe the whole family can enjoy. Sweet potatoes contain important vitamins like beta carotene, vitamin C, and are high in the mineral potassium. They also contain soluble and insoluble dietary fiber. Sweet potatoes can be eaten boiled, baked, steamed, or fried. Serve with brown rice and chopped romaine lettuce & spinach salad on side to complete your meal.
Instructions
Microwave sweet potato by piecing the sweet potato with fork all over then microwave for 2 minutes. Turn over the sweet potato then microwave for 2 more minutes. When center is soft, remove & cool. Peel skin off. Cut sweet potato in cubes. Add olive oil to a skillet over medium high heat. Add chicken, onions & taco seasoning. Sauté until cooked thoroughly about 8 – 10 minutes. Lower heat to medium then add sweet potatoes, black beans, tomatoes, green chilies, enchilada sauce and chopped tortillas. Then fold to mix thoroughly & simmer until heated throughout. Sprinkle with cheese & put under broiler to melt.
*You can substitute 1 ½ tablespoon minced onion or ½ tablespoon onion powder for onions.
** To make the recipe Gluten-free, use Gluten-free taco seasoning.
Per Serving: 353 calories, 25 grams protein, 10 grams of fat, 42 grams of CHO, 10 grams of dietary fiber, 662 mg sodium.
Preparation Time: 10 minutes 8Cook Time: 20 minutes
Serves: 6
Ingredients
1 large sweet potato, cooked and peeled, cubed
1 tablespoon olive oil or other oil
2 chicken breasts, skinless, boneless (14 oz) cut into bite size pieces
½ medium onion, chopped*
1 tablespoon taco seasoning**
1 15-ounce can black beans, drained and rinsed
1 cup cherry tomatoes, halved or quartered
½ of 4-ounce can diced green chilies
6 corn tortillas
1 ¼ cup enchilada sauce
6 ounces shredded Mozzarella cheese or Mexican cheese blend
Avocado slices on top of casserole (optional)
Sour Cream (optional)
Shopping List
1 large sweet potato
olive oil or other oil
2 chicken breasts, skinless, boneless
medium onion
taco seasoning
1 15-ounce can black beans
cherry tomatoes
4-ounce can diced green chilies
corn tortillas
enchilada sauce
shredded Mozzarella cheese or Mexican cheese blend
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net Barbara does fundraising and social media for Veterans Lodge (www.VeteransLodge.org) The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
