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Recipe: Creamy beef enchiladas

Serves 8

Dietitian Tip

Vegetables fill in for these almost meatless enchiladas.



  • 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


  • 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)


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 Size2 enchiladas
Carbohydrate34 g
Cholesterol24 mg
Fiber5 g
Protein12 g
Sodium227 mg
Monounsaturated Fat2
Saturated Fat4 g
Total Fat9 g

Last updated: June 5th, 2015

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