Creamy beef enchiladas

Ingredients

Filling:

1. 4 ounces of 93% lean, 7% fat ground beef
2. 1 tablespoon canola oil
3. 2 cloves fresh garlic, chopped
4. 1/2 cup diced yellow onion
5. 1 cup diced zucchini
6. 1/4 cup diced yellow bell pepper
7. 1/4 cup diced jalapeno pepper
8. 1/2 cup diced Roma tomatoes
9. 15.5 ounce can black beans, rinsed and drained
10. 16 corn tortillas
11. 1/4 pound reduced-fat Monterey Jack cheese

Sauce:

12. 1 teaspoon ground cumin seed
13. 1/4 teaspoon red pepper flakes, ground
14. 1/4 cup reduced-sodium chicken stock
15. 1 cup fat-free sour cream
16. 2 tablespoons cornstarch
17. 1/2 cup light soy milk
18. 1 teaspoon cayenne pepper (optional garnish)

Directions

Preheat the oven to 325 F. Lightly grease 9-by-13-inch casserole dish.

In a skillet over medium high heat, cook ground beef. Strain the fat. Set the cooked meat aside.

To make sauce: In a dry saute pan over medium heat, toast spices for 1-2 minutes or until fragrant. Add chicken stock and sour cream and bring to boil. In a small bowl, dissolve cornstarch in soy milk then add it to the chicken stock mixture and slowly return to a boil. Remove from heat.

To make filling: In a skillet, heat oil and saute garlic for 1 minute. Add onion 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 tablespoons of sauce. Mix well.

To assemble: On a cutting board or countertop, lay tortillas flat. Lightly brush each 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, seam-side down. Top with remaining sauce. Grate cheese over the top.

Bake 20-25 minutes or until internal temperature is 165 F. Sprinkle the cayenne pepper on top if you choose. Serve immediately.

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.