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Best Easy Enfrijoladas Recipe

Name: Best Easy Enfrijoladas Recipe
Total time: 30 min
Yield: 260 g
Ingredients: corn tortillas 8 pieces; black beans 2 cups; shredded cooked chicken 8 oz; queso fresco 1 cup; white onion 0.5 cup; vegetable oil 2 tbsp; garlic cloves 2 pieces; chicken broth 1 cup; ground cumin 0.5 tsp; salt 0.75 tsp; black pepper 0.25 tsp

Tortillas bathed in a silky black bean sauce and filled with cheese or chicken. This vegetarian-adaptable dish is rich in protein and fiber, making it a healthy, satisfying family meal.

Cook 30 min Difficulty NORMAL 360 kcal

#vegetarian #high protein #diabetic friendly #mediterranean

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Ingredients

Main ingredients

corn tortillas 8 pieces
black beans 2 cups
shredded cooked chicken 8 oz
queso fresco 1 cup
white onion 0.5 cup

Seasonings/Sauce

vegetable oil 2 tbsp
garlic cloves 2 pieces
chicken broth 1 cup
ground cumin 0.5 tsp
salt 0.75 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 48 g 53%

Protein 18 g 20%

Fat 10 g 27%

Serving size 260g

Cooking steps

1

Heat the vegetable oil in a skillet over medium heat. Add diced white onion and garlic, sautéing until translucent and fragrant, about 3–4 minutes.
2

Add black beans to the pan along with chicken broth, ground cumin, salt, and black pepper. Simmer gently on medium-low heat for 7–8 minutes to allow flavors to meld.
3

Transfer the bean mixture to a blender and process until smooth and silky, then return the sauce to the pan and keep warm over low heat.
4

Warm corn tortillas in a separate dry skillet for about 30 seconds per side, or until pliable and lightly toasted.
5

Fill each tortilla with shredded cooked chicken or queso fresco, then roll them closed. Dip the rolled tortillas in the warm black bean sauce, placing them seam side down in a baking dish. Pour extra sauce over the top, garnish with additional cheese, diced onion, and serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The black beans are the essential ingredient, forming the silky sauce that gives Enfrijoladas their distinctive flavor and rich texture. Their protein and fiber content also make the dish hearty and nutritious.

Q. Which seasoning is most important for the bean sauce's flavor?

Garlic, onion, and ground cumin add depth and authenticity to the black bean sauce. Sautéing them in oil before blending ensures robust flavor throughout the dish.

Q. How do I prevent the tortillas from tearing or becoming soggy?

Heat the tortillas just until pliable to avoid overcooking. Dipping them in the warm bean sauce gently and filling them with manageable amounts will help maintain their structure and keep them pleasingly tender, not mushy.

Q. How many calories are in each serving? Is this recipe high in protein?

Each serving of Enfrijoladas provides 360 kcal, with 18g of protein and 48g of carbohydrates. The protein makes up 20% of total calories, qualifying this recipe as high protein and great for those looking for a nutritious meal.

Q. Does this recipe fit vegetarian or Mediterranean diets?

Yes—if you use only cheese instead of chicken for the filling, Enfrijoladas are fully vegetarian. The dish also aligns with Mediterranean principles, emphasizing legumes, vegetables, and moderate amounts of dairy.

Best Easy Enfrijoladas Recipe

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