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20 minute dinner recipes

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Bean & Beef Filling


From EatingWell:  January/February 1997

Use this red chile-sauced beef and bean filling for tamales, tacos or enchiladas.

About 2 cups | Active Time: 20 minutes | Total Time: 1 1/2 hours



  1. Place beef in a saucepan and add water to cover. Bring to a boil, reduce heat and simmer, covered, until the meat is very tender, about 1 hour; drain. When cool enough to handle, shred meat; set aside.
  2. Combine beans, Red Chile Sauce, garlic and oregano in a food processor or blender; process until smooth. If mixture is too thick, add a little water or additional chile sauce.
  3. Heat oil in a heavy skillet over high heat. Add reserved beef and cook, stirring, until well browned, about 3 minutes. Remove from heat and stir in black bean mixture. Season with salt and pepper.


Per 1/4-cup serving : 117 Calories; 4 g Fat; 1 g Sat; 2 g Mono; 17 mg Cholesterol; 11 g Carbohydrates; 9 g Protein; 3 g Fiber; 149 mg Sodium; 197 mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 lean meat, 1/2 fat