Wednesday, September 29, 2010

Low Fat Beef Enchiladas

Beans ground beef extra lean and paint form the basis of these delicious enchiladas, beef and low fat. Choose the spicy flavor of the enchilada sauce to suit your family. One caveat, however: although this dish is low in fat, which contains a little more than half the recommended limit of sodium per day.
Cooking time: 35 minutes
Total time: 35 minutes

* 1 teaspoon canola oil
* 1 / 2 cup finely chopped onion
* 8 ounces extra-lean ground beef
* 2 teaspoons cumin
* 1 cup pinto beans
* 1 14.5-ounce can crushed tomatoes
* 1 4 ounces diced green chiles
* 4 flour tortillas low fat wraps
* 1 10-ounce can enchilada sauce
* 1 / 2 cup fat Jack cheese


Preheat oven to 350 degrees. Line a square baking dish 8 inches with cooking spray.

Heat oil in large nonstick skillet. Sauté onions until translucent. Shred meat and cook until no longer pink. Add cumin, beans, tomatoes and chiles. Cook for 10 minutes until the sauce is reduced.

Spread some enchilada sauce on each tortilla. Place meat mixture in each of the four tortillas. Roll and place seam side down in baking dish. Four fit into the dish perfectly. Pour remaining enchilada sauce on the tortilla rolls. Top with grated cheese. Bake for 20 minutes until sauce is bubbly and cheese is melted.

Makes 4 servings.

Per serving: Calories 343 Calories from Fat 60, Total fat 6.7 g (Sat 2.9g), Cholesterol 42mg, Sodium 1.297 mg, Carbohydrates 46.8g, 7.6g fiber, 23.9g protein