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
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- Ease of Preparation
- Total Time
- 1 hour or less
- 8 or more
- January/February 2012