Beef and Black Bean Enchiladas

Gluten Free
Health score
18%
Beef and Black Bean Enchiladas
90 min.
6
434kcal

Suggestions

Ingredients

  •  ancho chiles dried stemmed
  • 0.7 cup black beans organic rinsed drained
  • 6-inch corn tortilla ()
  • 12 6-inch corn tortillas at room temperature ()
  • 0.3 cup cilantro leaves fresh
  • teaspoons garlic fresh minced
  • teaspoons garlic fresh minced
  •  green onions coarsely chopped
  •  green onions divided thinly sliced
  • 0.5 teaspoon ground cumin 
  • ounces ground sirloin 
  • 0.3 teaspoon kosher salt 
  • tablespoon juice of lime fresh
  • 0.5 cup lower-sodium chicken broth fat-free
  • cups lower-sodium chicken broth fat-free
  • tablespoons crema mexicana 
  • 0.5 cup monterrey jack cheese shredded packed
  • teaspoons olive oil 
  • cups onion chopped
  • teaspoon mexican oregano dried
  • 0.7 cup sharp cheddar cheese shredded packed
  • tablespoon no-salt-added tomato paste 
  • cups water 

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • oven
  • blender
  • baking pan
  • slotted spoon

Directions

  1. Preheat oven to 40
  2. To prepare sauce, place ancho chiles in a medium saucepan.
  3. Add 3 cups broth; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in 1 torn tortilla; simmer 5 minutes, stirring occasionally.
  4. Pour chile mixture into a blender; let stand 10 minutes.
  5. Add cilantro, 2 teaspoons garlic, and 2 coarsely chopped green onions to blender; process until smooth. Return mixture to pan; bring to a boil over medium heat. Cook until reduced to 2 cups (about 7 minutes), stirring occasionally.
  6. Remove sauce from heat.
  7. To prepare enchiladas, heat a large skillet over medium-high heat.
  8. Add beef; saut 5 minutes or until browned.
  9. Remove beef from pan using a slotted spoon; drain on paper towels. Wipe pan with paper towels. Return pan to medium heat.
  10. Add oil to pan; swirl to coat.
  11. Add onion; cook 8 minutes or until tender, stirring occasionally.
  12. Add garlic and next 3 ingredients (through salt); cook 2 minutes, stirring constantly. Stir in tomato paste; cook 1 minute, stirring frequently. Stir in drained beef, beans, and 1/2 cup broth; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute, stirring occasionally.
  13. Remove from heat; stir in lime juice.
  14. Place 4 cups water in a saucepan over medium-high heat; bring to a simmer. Working with 1 tortilla at a time, dip tortillas in simmering water 2 to 3 seconds each or until softened.
  15. Place one tortilla on a flat work surface; spoon 3 tablespoons beef mixture onto 1 end of each tortilla.
  16. Roll enchiladas up jelly-roll style. Repeat procedure with remaining tortillas and beef mixture.
  17. Spread 1/2 cup sauce in the bottom of a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Arrange enchiladas, seam-side down, in prepared dish.
  18. Pour remaining sauce over enchiladas. Top with cheeses.
  19. Bake at 400 for 20 minutes or until lightly browned and bubbly.
  20. Let stand 10 minutes.
  21. Sprinkle with 3 sliced green onions; serve with crema.

Nutrition Facts

Calories434kcal
Protein19.97%
Fat38.19%
Carbs41.84%

Properties

Glycemic Index
70.5
Glycemic Load
13.57
Inflammation Score
-10
Nutrition Score
22.483912794486%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2.67mg
Kaempferol
0.49mg
Myricetin
0.06mg
Quercetin
12.43mg

Nutrients percent of daily need

Calories:434.22kcal
21.71%
Fat:19.01g
29.25%
Saturated Fat:7.03g
43.91%
Carbohydrates:46.87g
15.62%
Net Carbohydrates:36.78g
13.37%
Sugar:8.76g
9.73%
Cholesterol:54.59mg
18.2%
Sodium:649.27mg
28.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.37g
44.74%
Vitamin A:3568.98IU
71.38%
Phosphorus:414.22mg
41.42%
Fiber:10.09g
40.37%
Vitamin K:40.57µg
38.64%
Calcium:283.21mg
28.32%
Potassium:958.9mg
27.4%
Manganese:0.54mg
27%
Vitamin B6:0.5mg
24.87%
Zinc:3.73mg
24.86%
Selenium:15.89µg
22.7%
Magnesium:89.67mg
22.42%
Vitamin B2:0.37mg
21.88%
Vitamin B3:3.98mg
19.9%
Iron:3.33mg
18.48%
Vitamin B12:1.03µg
17.19%
Folate:62.39µg
15.6%
Vitamin C:12.02mg
14.57%
Copper:0.27mg
13.26%
Vitamin B1:0.17mg
11.36%
Vitamin E:1.25mg
8.34%
Vitamin B5:0.6mg
6.04%
Vitamin D:0.17µg
1.13%
Source:My Recipes