Salsa Verde Chicken and Black Bean Enchiladas
Hearty, medium-spiced enchiladas stuffed with tender chicken, high-fiber black beans, sweet onions, and garlic, baked under a layer of melted Monterey Jack cheese. Perfectly freezer-friendly and scaled for a family of four.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Emily + Lila
Emily created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C). Lightly grease a large 9x13 inch (23x33cm) baking dish with olive oil.
Tap card to mark done - 02
Mix the shredded chicken breast
In a medium bowl, mix the shredded chicken breast, black beans, half of the salsa verde, diced onion, and minced garlic together until well combined.
Look for: well combined
Tap card to mark done - 03
Warm the corn tortillas in a microwave…
Warm the corn tortillas in a microwave for 30 seconds to make them pliable so they do not tear when rolled.
Tap card to mark done - 04
Place 0
Place 0.5 cup (approx. 120ml) of the chicken and bean mixture down the center of each tortilla. Roll tightly and place seam-side down in the prepared baking dish.
Tap card to mark done - 05
Pour the remaining salsa verde evenly over…
Pour the remaining salsa verde evenly over the rolled tortillas, ensuring all edges are covered to prevent drying out.
Tap card to mark done - 06
Sprinkle the shredded Monterey Jack cheese evenly…
Sprinkle the shredded Monterey Jack cheese evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Bake for 20 to 25 minutes until…
Bake for 20 to 25 minutes until the cheese is melted, bubbly, and slightly golden brown. Let cool for 5 minutes before serving.
Look for: the cheese is melted, bubbly, and slightly golden brown
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