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
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Total Time
- 1 hour or less
- 8 or more
- Ease of Preparation
- January/February 2012