4 minutes
We are going to teach you how to easily prepare one of the most international Mexican recipes: chicken enfrijoladas. They are delicious and provide many nutrients.
Chicken enfrijoladas represent a very complete supply of high quality nutrients. They are of Mexican origin and are prepared in a short time and with few ingredients. In addition, the fillings that can be proposed are diverse; that is, there are different options according to individual tastes.
Before starting, you have to take into account that the presence of meat in the diet is necessary to achieve good health. The legumes, on the other hand, They are foods that cause very positive effects on the body, partly due to its high fiber content. It is important that they appear on the agenda frequently.
Chicken Enfrijolada Ingredients
To prepare some delicious chicken enfrijoladas, you will need the following ingredients:
- 3 tablespoons of vegetable oil. It is best to use extra virgin olive oil.
- 2 cups of beans, cooked and blended with a little of the cooking broth.
- 6 corn tortillas.
- 1 cooked and shredded chicken breast.
- 1 cup of grated fresh cheese.
In addition, it can be positive to accompany this recipe with an onion sauce that has:
- 1 red onion cut into strips.
- 1 green or yellow chili sliced.
- A finely chopped seedless tomato.
- 2 lemons.
- Salt and pepper to taste.
- Fresh coriander.
Chili is an optional ingredient. In the event that you do not like the spicy, it can be omitted. Also, if one of the guests has digestive sensitivity, as capsaicin could aggravate the symptoms.
Step by Step
- Heat a tablespoon of extra virgin olive oil in a frying pan.
- Then place the ground beans to get them to heat up.
- Then, turn off the heat and reserve them for later.
- In the remaining oil, impregnate the tortillas on both sides. Thus, you will get them to take temperature, but without browning them.
- Drain tortillas on parchment paper.
- Fill the tortillas with the beans, chicken and cheese at the end.
- Fold them in half and roll them up.
- From here, prepare the sauce to accompany. It is very simple to make, you just have to place the ingredients mentioned in the glass of a blender and activate it at maximum power. Of course, only the juice will be used from the lemon. To finish, add chopped coriander and stir well.
Benefits of chicken enfrijoladas
The inclusion of chicken enfrijoladas in the context of a varied and balanced diet can lead to a series of positive effects for health. It is necessary, however, that there is no deficit of essential nutrients. Otherwise, the proper functioning of the body could be jeopardized. due to inefficiencies in physiological processes.
Improve muscle health
The enfrijoladas feature chicken as one of the main ingredients. This food concentrates in its interior proteins of high biological value. These have all the essential amino acids and a good digestibility score. Its regular consumption in sufficient quantities helps prevent the development of pathologies such as sarcopenia, according to a study published in NutritionResearch.
prevent constipation
Beans are a source of fiber. This substance manages to increase the volume of the fecal bolus by causing the activation of the mechanoreceptors of the tube to be higher. From here, more intense peristaltic contractions and efficient transit are experienced. For this reason, it is stated that fiber is decisive in preventing problems such as constipation.
In addition, the inclusion of this element in sufficient quantities in the regimen could help prevent the development of certain complex pathologies associated with the digestive tract, such as colon cancer. Thus, it is evidenced by research published in the journal International Journal of Food Sciences and Nutrition.
They provide quality antioxidants
The enfrijoladas have in their interior a significant amount of compounds with antioxidant activity. These elements neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues. Said mechanism have demonstrated be able to fight against premature aging and against the appearance of chronic diseases.
Prepare chicken enfrijoladas at home
As you have been able to verify, Preparing chicken enfrijoladas at home is really simple. In a few minutes, you will achieve an excellent result from an organoleptic and nutritional point of view.
What’s more, this recipe can be variedusing other foods as a filling such as avocado, minced beef, different types of cheese… There are many alternatives available to satisfy all tastes.
Now, if the objective is to maintain a good state of health, remember that it is not enough just to take care of the diet. It will also be key to start other suitable habits. It is necessary to perform physical exercise on a regular basis with the focus on strength work.
Also, regular exposure to sunlight will make a difference. Even sleeping 7 hours can cause great benefits, maximizing recovery processes.
You might be interested…