Healthy Recipe: Black Bean and Chicken Chilaquiles

I’m back! I survived! It was great! Now, let me feed you. 🙂

Traditional chilaquiles are a cheat-day luxury. Tortilla chips, tons of toppings… just absolute deliciousness. Here’s a picture of some that we indulged in this weekend at brunch at the Border Grill (ZOMG, so good):


Photo from

But, here’s a version that gives you that same satisfying combination of flavors without breaking the calorie bank. I recently served smaller portions of it as an appetizer in a Mexican-themed meal, but it’s hearty enough to be a main dish. ¡Buen provecho!


Photo from


Cooking spray
1 cup thinly sliced onion
5 garlic cloves, minced
2 cups shredded cooked chicken breast
1 (15-ounce) can black beans, rinsed and drained
1 cup fat-free, less-sodium chicken broth
1 (7 3/4-ounce) can salsa de chile fresco (such as El Pato)
15 (6-inch) corn tortillas, cut into 1-inch strips
4 oz crumbled queso fresco


Preheat oven to 450°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; sauté 5 minutes or until lightly browned. Add garlic; sauté 1 minute. Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans. Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.
Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture. Pour broth mixture evenly over chicken mixture. Sprinkle with cheese. Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.

Nutritional Information (entire recipe makes 6 servings): 293 Calories, 4.9 grams Fat, 40 grams Carbohydrates, 22.9 grams Protein

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