Healthy Beef and Bean Enchiladas
Savor the perfect blend of bold flavors and wholesome ingredients with these Healthy Beef and Bean Enchiladas! This family-friendly recipe combines lean ground beef, protein-packed black beans, and zesty diced tomatoes, all seasoned with aromatic spices like chili powder, cumin, and paprika for a deliciously hearty filling. Rolled in whole wheat tortillas, smothered in a tangy, low-sodium enchilada sauce, and topped with a melty layer of reduced-fat Mexican cheese, these enchiladas are baked to perfection. Ready in just 45 minutes, this easy and nutritious dish is ideal for busy weeknights, offering a healthier take on your favorite Mexican comfort food. Garnish with fresh cilantro and a dollop of Greek yogurt or sour cream for a customizable finish that’s sure to impress!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 pound Lean ground beef (90% lean or more)
- 1 Small yellow onion, diced
- 2 Garlic cloves, minced
- 1 cup Black beans (canned, drained and rinsed)
- 1 cup Diced tomatoes (canned, no salt added)
- 1 teaspoon Chili powder
- 1 teaspoon Ground cumin
- 0.5 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1.5 cups Enchilada sauce (store-bought or homemade, low-sodium)
- 8 Whole wheat tortilla wraps
- 1 cup Shredded reduced-fat Mexican cheese blend
- 2 tablespoons Fresh cilantro, chopped (optional garnish)
- 0.5 cup Sour cream or Greek yogurt (optional topping)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish with non-stick spray or a small amount of olive oil.
Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the lean ground beef to the skillet and cook for 5-7 minutes, breaking up the meat with a wooden spoon, until browned and fully cooked.
Stir in the black beans, diced tomatoes, chili powder, cumin, paprika, salt, and black pepper. Cook for 3-4 minutes, stirring occasionally, until the mixture is well combined and heated through.
Spread 1/2 cup of the enchilada sauce evenly over the bottom of the prepared baking dish.
Spoon about 1/4 cup of the beef and bean filling down the center of each tortilla. Roll the tortilla tightly and place it seam-side down in the baking dish. Repeat with the remaining tortillas.
Pour the remaining enchilada sauce evenly over the filled tortillas, ensuring they are fully covered. Sprinkle the shredded Mexican cheese blend evenly over the top.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
Remove the dish from the oven and let it cool for 5 minutes. Garnish with chopped fresh cilantro, if desired, and serve with a dollop of sour cream or Greek yogurt on each portion.
Enjoy your Healthy Beef and Bean Enchiladas!
Nutrition Facts
Calories |
3105 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 142.4 g | 183% | |
| Saturated Fat | 53.7 g | 268% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 5634 mg | 245% | |
| Total Carbohydrate | 276.9 g | 101% | |
| Dietary Fiber | 51.7 g | 185% | |
| Total Sugars | 30.3 g | ||
| Protein | 180.9 g | 362% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1485 mg | 114% | |
| Iron | 32.5 mg | 181% | |
| Potassium | 4203 mg | 89% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
