Beef & Bean Enchiladas
From EatingWell: January/February 2012
These beef enchiladas, topped with a zesty green and red homemade sauce, are perfect for a party or a potluck. To cut calories and saturated fat we fill them with 90%-lean beef bulked up with chopped portobello mushrooms and beans. Although white-flour tortillas are traditional in San Antonio, we go for whole-wheat or corn tortillas to add a little fiber.
- 1 pound tomatillos (see Tip), husks removed, quartered
- 1 large onion, coarsely chopped
- 2 cloves garlic, quartered
- 1 jalapeño, seeded, if desired, and quartered
- 1 10-ounce can Rotel diced tomatoes or one 14-ounce can Mexican-style diced tomatoes
- 1 cup reduced-sodium chicken broth
- 1 tablespoon canola oil
- 12 ounces lean (90% or leaner) ground beef
- 3 large portobello mushrooms, gills removed, diced
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
- 1 16-ounce can fat-free refried beans, preferably spicy
- 16 5- to 6-inch whole-wheat flour tortillas or corn tortillas
- 2 cups shredded Monterey Jack cheese
- To prepare sauce: Place tomatillos, onion, garlic and jalapeño in a food processor; pulse until coarsely pureed. Transfer to a large saucepan. Add tomatoes and broth to the pan and bring to a simmer over medium-high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, for 15 minutes. Set aside.
- Preheat oven to 400°F.
- To prepare filling: Meanwhile, heat oil in a large nonstick skillet over medium heat. Add ground beef, mushrooms, cumin and salt; cook, stirring and breaking up the beef with a spoon, until the beef is no longer pink and most of the liquid from the mushrooms is gone, about 5 minutes. Add beans and stir to combine. Remove from the heat.
- Spread 1/2 cup of the sauce in a 9-by-13-inch baking dish. Dip a tortilla in the remaining sauce to moisten it and place on a clean cutting board. Spread about 1/4 cup of the filling down the middle of the tortilla and roll it up into a cigar shape. Place seam-side down in the prepared baking dish. Repeat with the remaining tortillas and filling, placing the enchiladas snugly next to each other to make a single layer. Top the enchiladas with the remaining sauce and sprinkle with cheese.
- Bake until the enchiladas are hot and the cheese is beginning to brown, 15 to 20 minutes.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate the sauce for up to 5 days.
- Tip: Tomatillos are tart, plum-size fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove outer husks and rinse well before using.
Per serving: 376 calories; 16 g fat (7 g sat, 5 g mono); 51 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 22 g protein; 8 g fiber; 733 mg sodium; 687 mg potassium.
Nutrition Bonus: Calcium (29% daily value), Zinc (28% dv), Magnesium (22% dv), Potassium (20% dv), Vitamin C (19% dv), Iron (18% dv)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 high-fat meat
More From EatingWell
If you're looking for an easy, healthy meal idea for dinner...
Whether you’re celebrating Cinco de Mayo or throwing a...
Few things are closer to perfection than the first sweet...
Trying to clean up your diet? These low-calorie recipes are...
Make your own pickles! Get the most out of summer’s bounty by...
Whether you’re packing a healthy snack for yourself or your...
This Memorial Day, throw a barbecue or picnic with these...
Try making a healthy summer dip recipe or summer salsa recipe...
You won’t waste half a day’s worth—or more—of calories with...
Whether you're looking for a quick breakfast or a refreshing...
Fresh seasonal produce offers plenty of reasons to try one of...
Barbecue sauce, rubs and marinades are easy, healthy ways to...
Everyone loves a good, juicy burger recipe! But hamburgers...
As delicious as eating healthy can be, we all still crave our...
Whether grilled, seared, broiled, baked or made into burgers...
These easy weeknight suppers are inspired by the bountiful...
- Ease of Preparation
- Total Time
- 1 hour or less
- 8 or more
- January/February 2012