Beef and Black Bean Enchiladas
Prep 20M | Cook 50M | Enjoy in 1H 20M
Beef and beans may be the star of this recipe, but we think the tomato sauce is what brings it to life. Did you know tomatoes are rich in a carotenoid called lycopene? Lycopene provides plants with a reddish-pink colouring and is associated with anti-atherosclerotic effects, including the prevention of cardiovascular disease. Stay heart healthy and full of life with these flavourful enchiladas. This recipe is part of our March meal plan.
2 tsp canola oil
1 lb lean ground beef
1 cup diced onion
1 jalapeno pepper, seeds removed, minced
2 cloves minced garlic
3 tbsp chili powder
1 tsp ground cumin
½ tsp dried oregano
½ tsp salt
¼ tsp fresh ground pepper
3 tbsp all-purpose flour
1¼ cups no-salt-added chicken broth
1 398 mL can tomato sauce
½ cup canned black beans, drained and rinsed
½ cup canned corn kernels, drained
10 6-inch flour tortillas
2 cups shredded Mexican cheese blend
¼ cup fresh chopped cilantro
- Preheat oven to 425°F.
- Heat oil in a large frypan over medium heat. Add beef and cook, stirring to break up meat, until no pink remains, about 6-8 minutes.
- Add onion, jalapeno, garlic, chili powder, cumin, oregano, salt and pepper. Cook, stirring, until onions are softened, about 4-5 minutes. Add flour and cook, stirring until evenly coated, about 1 minute.
- Slowly add chicken broth, stirring constantly.
- Add tomato sauce, black beans and corn. Bring to a boil. Reduce heat to low and simmer, stirring occasionally, until sauce is thickened, about 12-15 minutes. Remove from heat and set aside to cool for 10 minutes.
- To assemble enchiladas, spread 1 cup of sauce in the bottom of a greased 9 x 13-inch baking dish.
- Place about 2 tbsp cheese and 3 tbsp sauce down center of each tortilla. Roll up to enclose filling and place tortillas, seam side down in pan. You will end up with a single layer of enchiladas consisting of two rows with five enchiladas in each row.
- Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
- Bake until bubbly and cheese is melted, about 15-20 minutes.
- Just before serving, sprinkle with fresh chopped cilantro.
- Serve and enjoy!
Serves 8 (1¼ enchiladas per serving)
Nutritional analysis per serving
18 g fat
28 g protein
8 g carbohydrate (33 g available carbohydrate)
5 g fibre
854 mg sodium