20 Minute Chicken Enchiladas

I found this in Cooking Light July 2013.  How depressing is it when traditional enchiladas can be 1000 calories per serving??  Those must be some cheesy enchiladas with extra sour cream!

1 C. chopped onion
1 C. chicken broth
1 tbsp. all purpose flour
1 1/2 tsp. chili powder
2 tsp. ground cumin
3/4 tsp. garlic powder
1/2 tsp. crushed red pepper
1/4 tsp. salt
1 15oz. can unsalted tomato sauce
3 C. shredded boneless skinless rotisserie chicken breast
1 15oz. can unsalted black beans, rinsed and drained
12 6-inch corn tortillas
Cooking spray
3oz. shredded Mexican blend cheese (about 3/4 C.)
1 C. chopped tomato
1/4 C. chopped fresh cilantro
6 tbsp. sour cream

Preheat broiler to high.

Combine the first 9 ingredients in a medium saucepan; stir with a whisk.  Bring to a boil over high heat; cook 2 minutes or until thickened.  Reserve 1 1/2 C. sauce mixture.  Add chicken and beans to pan; cook 2 minutes or until chicken is thoroughly heated.

Stack tortillas; wrap stack in damp paper towels and microwave on HIGH for 25 minutes.  Spoon about 1/3 C. chicken mixture in the center of each tortilla; roll up.  Arrange tortillas, seam sides down, in the bottom of a 9x13 inch baking dish coated with cooking spray.  Top with reserved sauce and cheese.  Broil 3 minutes or until cheese is lightly brown and sauce is bubbly.  Top with tomato and cilantro.  Serve with sour cream.

Serving size=2 enchiladas and 1 tbsp. sour cream; 374 calories, 13.2g. fat, 31.2 g. protein, 35.2g. carbs, 6.2g. fiber, 100mg. cholesterol, 2.3mg iron, 569mg. sodium, 189mg. calcium