Creamy beef enchiladas
Nutrition Facts
Serving Size 2 enchiladas
Calories 265
| Amount Per Serving | ||
| Monounsaturated fat | 2 | |
|---|---|---|
| Saturated fat | 4 g | |
| Total fat | 9 g | |
| Sodium | 227 mg | |
| Cholesterol | 24 mg | |
| Dietary fiber | 5 g | |
| Protein | 12 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Extra vegetables reduce the amount of beef in these enchiladas.
Ingredients
(Serves 8)Filling:
- 4 ounces 93/7 lean ground beef
- 1 tablespoon canola oil
- 2 cloves fresh garlic, chopped
- 1/2 cup diced yellow onion
- 1 cup diced zucchini
- 1/4 cup diced yellow bell pepper
- 1/2 cup diced Roma tomatoes
- 8 ounces black beans, rinsed and drained
- 16 corn tortillas
- 1/4 pound reduced-fat Monterey Jack cheese
Sauce:
- 1 teaspoon ground cumin seed
- 1/4 teaspoon red pepper flakes, ground
- 1/4 cup reduced-sodium chicken stock
- 1 cup fat-free sour cream
- 2 tablespoons cornstarch
- 1/2 cup light soy milk
- 1 teaspoon cayenne pepper (optional garnish)
Directions
Heat oven to 325 F. Lightly grease 9x13-inch casserole dish.
Cook ground beef; strain fat. Set aside.
To make sauce: Toast spices for 2 minute or until fragrant. Add chicken stock and sour cream and bring to boil. Dissolve cornstarch in soy milk then add to the mixture and slowly return to a boil. Remove from heat.
Heat oil in pan and saute garlic for 1 minute. Add onion to pan, and saute until lightly brown. Add zucchini and peppers and cook 2 minutes longer while stirring. Remove from heat. Allow mixture to cool 5 minutes. Add tomatoes, beans, ground beef and 2 tablespoon of sauce. Mix well.
To assemble: Lay tortillas flat and lightly brush with a small amount of sauce. Place about 1/4 cup of filling mixture in each tortilla and roll up lightly. Place rolled tortillas in casserole dish. Top with remaining sauce. Grate cheese over the top.
Bake 20-25 minutes or until internal temperature is 165 F. Serve immediately.
© 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.
Terms of Use