Creamy beef enchiladas

Dietician's Tip

Vegetables fill in for these almost meatless enchiladas.

Ingredients

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.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 265
Total carbohydrate: 34 g
Cholesterol: 24 mg
Dietary fiber: 5 g
Monounsaturated fat: 2
Protein: 12 g
Saturated fat: 4 g
Serving size: 2 enchiladas
Sodium: 227 mg
Total fat: 9 g

DASH Eating Plan Servings

Grains and grain products: 2
Meats, poultry and fish: 1
Nuts, seeds and dry beans: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1
Vegetables: 1

Last Updated Jun 5, 2015


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