Beef & Veggie Enchiladas

by Gavan on May 2, 2009

Healthy Beef Enchiladas

This is numero tres of our celebration of Mexican food. Although traditionally Mexican food is thought of as high fat, high calorie fare (which btw is damn tasty) I wanted to show you some healthier options keeping the flavor and essence of Mexico but with reduced calories. Cinco de Mayo is really a celebration of everything Mexican (food, drink and culture) and not Mexico’s independence day as thought of by some.
Enchiladas are one of the most common and well recognized of all the Mexican dishes so go and enjoy this day to eat and drink Mexico.


Beef Ingredients:

1 lb. grass fed Flank Steak
1 qt. beef broth
3 bay leaves
10 black peppercorns
1 tbsp. dried oregano

Add all above ingredients in a pot and bring to a boil. Reduce to a simmer, cover  and cook for 2 1/2 hours approx until beef is fork tender. Remove from broth and cool slightly. With 2 forks shred beef and refrigerate.

Enchilada Ingredients:

Beef and Veg Enchiladas1 med. white onion – fine diced
2 garlic cloves – minced
2 zucchini (courgette) – small diced
2 yellow squash –small dice
1 red pepper – small dice
1 14 1/2 oz can chopped tomatoes
2 tbsp. cilantro – chopped
2 tbsp. fresh basil – chopped
2 tbsp. olive oil
2 cups low-fat shredded Mexican cheese (look for low-fat or part-skim)
15 (6″) corn tortillas

Preheat oven to 350°F.

Preheat large saute pan on medium heat for 1 minute. Add olive oil and saute onion, red pepper and garlic for 3 minutes, stirring.  Add zucchini and squash and continue cooking for another 4 minutes, cooking until beginning to soften.Once softened add chopped cilantro and basil. Taste and season. Remove from heat.
In a large mixing bowl, add cooked veggies, shredded beef and 1 cup grated cheese. Mix and taste. Season accordingly.

To Assemble:
Heat each tortillas in the microwave for 20 seconds to soften. Heat 3 at a time. Lay on clean work surface and fill with enough veg beef filling to form an enchilada. Repeat until all filling is used up and all enchiladas are in a tight fitting row. Lay seam side down in an oven-proof casserole dish. Cover enchiladas with tinned tomatoes. Season with S&P. Sprinkle remaining cup of cheese over top of enchiladas.
Cover with foil and bake in oven for 10 minutes, approx or until cheese is melted through and enchiladas are hot.

Beef and Vegetable Enchiladas

Crack a beer and tuck in!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

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{ 3 comments… read them below or add one }

donna May 7, 2009 at 4:30 pm

Looking forward to trying this and other recipes on here out. Tried the salmon cakes and they were delish!!

Gavan Murphy aka the H.I. May 7, 2009 at 8:10 pm

Thanks, Donna! Much appreciated. Have you subscribed to my newsletter yet? You’ll be able to download a brochure full of other exclusive recipes and tips. Cheers!

donna May 11, 2009 at 6:01 pm

I did not, didn’t realize there was one will do so right now. Thanks!!

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