1 tsp. ground cumin seed
¼ tsp. red pepper flakes, ground
¼ c. reduced sodium chicken stock
1 c. fat free sour cream
2 Tbsp. cornstarch
½ c. soy milk
4 oz 93/7 lean ground beef
1 Tbsp. Canola oil
2 cloves fresh garlic
½ c. diced yellow onion
1 c. diced zucchini, medium
1/4 c. yellow bell pepper, diced
½ c. Roma tomatoes, diced
8 oz. black beans, rinsed, drained
16 corn tortillas
¼ lb. reduced fat Monterey Jack cheese
1 tsp. Cayenne
Preparation: Preheat oven to 325 degrees. Lightly grease 9x13 casserole dish. Cook ground beef, strain fat. Set aside.
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 this mixture and slowly return to a boil. Remove from heat.
Filling: Heat oil in pan and sauté garlic for one minute. Add onion to pan, lightly brown. Add zucchini, 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 ¼ 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 and bake 20-25 minutes or until internal temp of 165. Serve immediately.
Technique: try chopping the vegetables about the same size for even cooking.
Taste: toasting spices brings a new depth of flavor.
Try: Add a lot more vegetables or a little more spice!
Tip: replacing beef with beans is a good way to lower the fat and increase fiber.
Calories: 275 Protein: 13.2g Carbohydrates: 38.7g Total Fat: 8.7g
Saturated Fat: 3.4g Trans Fat: 0.1g Cholesterol: 24.6mg
Sodium: 237.0mg Fiber: 5.3g
Yield: Approx. 8 servings (2 Enchiladas)
Mayo Clinic Healthy Weight Pyramid serving: 1 protein/dairy, 2 carb, 2 veg
Printable version: Creamy Beef Enchilada