Mexican

chicken and bean enchiladas (Low GI) is for Dinner.

chicken and bean enchiladas (Low GI) takes 15 minutes to prepare.

chicken and bean enchiladas (Low GI) takes 30 minutes to cook.

chicken and bean enchiladas (Low GI) makes 3 servings.

The ingredients for chicken and bean enchiladas (Low GI) are:

1 tbsp olive oil
150g tinned tomatos
1 large onion
125g mixed pulses
150g cooked chicken, skinned and chopped
1 tsp cajun pepper
1/2 dried oregano
1 medium tomato, chopped
1/2 tbsp lemon juice
splash of tabasco to taste
6 large tortillas

For the Salsa
50g tinned tomatos
1 tbsp chopped red pepper
1 tbsp chopped green pepper
2 chopped spring onions (scallions)
1 clove garlic, chopped
1 tbsp fresh coriander (cilantro), roughly chopped
splash of tabasco to taste

Here is how you make chicken and bean enchiladas (Low GI):

1) Heat the oil in a frying pan, add the onion and cook for about 5 minutes until softened. Stir in the pulses, chicken, oregano, fresh tomato, lemon juice and tabasco. Warm through, then remove the pan from the heat.2) Blend the tomatoes in a food processor or blender. Place the cajun pepper and tomatoes in a saucepan and simmer for 2 minutes. Remove from the heat.3) spread the tomato sauce on each tortilla and share the chicken mixture beween them. roll up and place, seam side down, in an ovenproof dish. Spoon the salsa (see below) over the enchiladas and bake in a pre-heated oven at 180C (350F), Gas mark 4 for about 20 minutes.Salsacombine all the ingredients in a bowlNumber of Servings: 3Recipe submitted by SparkPeople user KIMBAG.

The nutritional information for chicken and bean enchiladas (Low GI) is:

• Servings Per Recipe: 3
• Amount Per Serving
• Calories: 494.4

• Total Fat: 15.6 g
• Cholesterol: 34.7 mg
• Sodium: 800.5 mg
• Total Carbs: 68.8 g
• Dietary Fiber: 7.1 g
• Protein: 19.6 g

chicken and bean enchiladas (Low GI) is Mexican cuisine.