Children's Health

Cook up a family-fun meal

The kids are helping with dinner tonight, but relax, it will be great and heart-healthy, too. This recipe is sure to be a family favorite. Enjoy the meal and enjoy your evening with the kids.

Kid-Friendly Chicken Enchiladas with Black Beans and Corn

1 lb. chicken breasts, sautéed and cooled

15.5 oz. canned, low-sodium black beans, drained, rinsed

10 oz. packaged, frozen whole kernel corn, thawed OR

15 1/4 oz. canned, no-salt-added or low-sodium corn, drained,

3 tsp. salt-free mild chili powder, divided use

12 taco-sized whole wheat or corn tortillas

12 toothpicks

14.5 oz. canned, no-salt-added or lower-sodium tomato, puree

1/2 cup fat-free sour cream

Preheat oven to 400° F.
In a large bowl, add the cooled chicken. Let kids shred the chicken with their fingers. Then, have them add black beans, corn and 1-teaspoon chili powder to bowl with chicken and let kids mix together with spoon.

Wrap 12 tortillas in 2 to 3 damp paper towels and heat in microwave until warm, about 1 to 1½ minutes.

Spray a baking dish with cooking spray. On a cutting board, place 1 warm tortilla and have kids add about 1½ spoonfuls of mixture in a line down the middle of the tortilla. Roll the tortilla up and use a toothpick to hold together. Place in the baking dish. Repeat with other tortillas. Any extra meat mixture leftover can be poured on top of rolled tortillas.

In a small bowl, have kids mix 2 teaspoons chili powder, tomato purée and sour cream. Have them stir mixture and then pour on top of rolled tortillas. Bake in oven until warmed, about 15 to 20 minutes.

CHOG cares about family and kids. Please call 706-721-KIDS (5437), or visit us online at for more information on CHOG ‘s Pediatric Heart Program.

Source: American Heart Association

About the author

Children's Hospital of Georgia

Children's Hospital of Georgia

Children’s Hospital of Georgia is the only facility in the area dedicated exclusively to children. It staffs the largest team of pediatric specialists in the region who deliver out- and in- patient care for everything from common childhood illnesses to life-threatening conditions like heart disorders, cancer and neurological diseases.