Creamy beef enchiladas

Dietician's Tip

Vegetables fill in for meat in these almost meatless enchiladas.

Ingredients

Filling:

  • 4 ounces of 93% lean, 7% fat 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
  • 1/4 cup diced jalapeno pepper
  • 1/2 cup diced Roma tomatoes
  • 15.5 ounce can 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

Preheat the oven to 325 F. Lightly grease 9-by-13-inch casserole dish.

In a skillet over medium high heat, cook ground beef. Strain the fat. Set the cooked meat aside.

To make sauce: In a dry saute pan over medium heat, toast spices for 1-2 minutes or until fragrant. Add chicken stock and sour cream and bring to boil. In a small bowl, dissolve cornstarch in soy milk then add it to the chicken stock mixture and slowly return to a boil. Remove from heat.

To make filling: In a skillet, heat oil and saute garlic for 1 minute. Add onion 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 tablespoons of sauce. Mix well.

To assemble: On a cutting board or countertop, lay tortillas flat. Lightly brush each 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, seam-side down. Top with remaining sauce. Grate cheese over the top.

Bake 20-25 minutes or until internal temperature is 165 F. Sprinkle the cayenne pepper on top if you choose. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 358
Total carbohydrate: 39 g
Cholesterol: 25 mg
Dietary fiber: 9 g
Monounsaturated fat: 3 g
Protein: 18 g
Saturated fat: 4 g
Serving size: 2 enchiladas
Sodium: 287 mg
Total fat: 9 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Grains and grain products: 2
Meats, poultry and fish: 1/2
Nuts, seeds and dry beans: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1 1/2
Vegetables: 1

Last Updated Aug 23, 2023


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