By Mayo Clinic Staff

Dietitian's tip:

Vegetables fill in for these almost meatless enchiladas.

Number of servings

Serves 8



  1. 4 ounces 93/7 lean 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. 1/2 cup diced Roma tomatoes
  8. 8 ounces black beans, rinsed and drained
  9. 16 corn tortillas
  10. 1/4 pound reduced-fat Monterey Jack cheese
  11. 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)


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.

Nutritional analysis per serving

Serving size: 2 enchiladas

  • Calories 265
  • Total fat 9 g
  • Saturated fat 4 g
  • Trans fat trace
  • Monounsaturated fat 2
  • Cholesterol 24 mg
  • Sodium 227 mg
  • Total carbohydrate 34 g
  • Dietary fiber 5 g
  • Added sugars 0 g
  • Protein 12 g

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

June 05, 2015