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Creamy beef enchiladas
Print Products and services By Mayo Clinic Staff
Dietitian s tip
Vegetables fill in for these almost meatless enchiladas.
Number of servings
Serves 8 Healthy carbHigh Fiber
Ingredients
Filling: 4 ounces 93/7 lean ground beef 1 tablespoon canola oil 2 cloves fresh garlic, chopped 1/2 cup diced yellow onion 1 cup diced zucchini 1/4 cup diced yellow bell pepper 1/2 cup diced Roma tomatoes 8 ounces black beans, rinsed and drained 16 corn tortillas 1/4 pound reduced-fat Monterey Jack cheese Sauce: 1 teaspoon ground cumin seed 1/4 teaspoon red pepper flakes, ground 1/4 cup reduced-sodium chicken stock 1 cup fat-free sour cream 2 tablespoons cornstarch 1/2 cup light soy milk 1 teaspoon cayenne pepper (optional garnish)
Directions
Heat oven to 325 F. Lightly grease 9x13-inch casserole dish. Cook ground beef; strain fat. Set aside. To make 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 the mixture and slowly return to a boil. Remove from heat. Heat oil in pan and saute garlic for 1 minute. Add onion to pan, and saute until lightly brown. Add zucchini and 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 1/4 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. Bake 20-25 minutes or until internal temperature is 165 F. Serve immediately.
Starches 2 Nonstarchy vegetables 2 Meat and meat substitutes 1
DASH Eating Plan Servings
Grains and grain products 2 Vegetables 1 Meats, poultry and fish 1 Nuts, seeds and dry beans 1 DASH diet: Recommended servings Sample DASH menus Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet June 05, 2015
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