Vegetables fill in for these almost meatless enchiladas.

Serves 8

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.

Nutritional Analysis (per serving)

Serving size: 2 enchiladas
  • Total carbohydrate: 34 g
  • Dietary fiber: 5 g
  • Sodium: 227 mg
  • Saturated fat: 4 g
  • Monounsaturated fat: 2
  • Total fat: 9 g
  • Cholesterol: 24 mg
  • Protein: 12 g
  • Calories: 265
  • Grains and grain products: 2
  • Meats poultry and fish: 1
  • Nuts seeds and dry beans: 1
  • Vegetables: 1
  • Carbohydrates: 2
  • Protein and dairy: 1
  • Vegetables: 1
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 2
  • Starches: 2
Last Updated: 2015-06-05
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