Creamy beef enchiladas
Nutrition Facts
Serving Size 2 enchiladas
Calories 358
| Amount Per Serving | ||
| Monounsaturated fat | 3 g | |
|---|---|---|
| Saturated fat | 4 g | |
| Total fat | 9 g | |
| Sodium | 287 mg | |
| Cholesterol | 25 mg | |
| Dietary fiber | 9 g | |
| Protein | 18 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 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.