Beef, Corn, and Refried Bean Enchiladas

Beef, Corn, and Refried Bean Enchiladas (Fiber Up Slim Down Cookbook)
Makes 6 servings
279 Calories per serving
15g Protein, 7g Fat, 7g Fiber, 42g Carbs

8 oz. 93% lean ground beef
1 onion, chopped about 1 cup
1 tomato, chopped
1/2 cup frozen corn kernels
2 cloves of garlic, minced
2 tsp chili powder
1 tsp dried oregano
1 TBSP whole wheat flour
1 can (15 oz) black beans, drained and rinsed
6 Multi-grain tortillas (I use Ole Extreme Wellness)
1 can (10 oz) mild red enchilada sauce
1/2 cup shredded reduced fat Mexican cheese blend
Chopped Cilantro

1. Preheat the oven to 350 degrees.  Spray a 13″x9″ baking dish with non-stick spray.

2. Heat a large skillet over medium-high heat and add the ground beef; cook, stirring with a wooden spoon to break up any chunks, until no longer pink.  Stir in the onion, tomato, corn, and garlic.  Cook until the onion starts to soften, 1-2 minutes.  Stir in the chili powder and oregano and cook, stirring for about 30 seconds.  Sprinkle with flour and cook, stirring occasionally, until thickened.  Remove from heat and stir in the beans.

3. Wrap the tortillas between damp paper towels and microwave until warm.  Working one at a time, place a tortilla on a work surface and top with 1/2 cup of the beef mixture spread in a line down the center, parallel to the edge of the counter closest to you.  Roll up jelly-roll style and place seam side down in the baking dish.  Repeat with the remaining tortillas and filling.  Pour the sauce over the enchiladas and sprinkle with the cheese.  Bake until hot and the cheese has melted, 18-20 minutes.  Sprinkle with cilantro and serve immediately.


So delicious! And they make for great leftovers too!


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About Food4Thought

I am no fitness expert. I am simply someone who has found joy in fitness and nutrition. I am a certified group fitness instructor. I’ve been teaching at the local health club for about 3 years now. While Zumba was my first love, I have since added Total Conditioning, Bodyworks plus Abs, and Core to my repertoire of classes. I work with a personal trainer to help me reach my fitness goals that I cannot obtain through group fitness alone. This year I ran my first 5K and plan to run my first 10K in March. To further my knowledge in the fitness realm, I have begun reading Strong Women Stay Slim, New Rules for Lifting Abs, and The Body Sculpting Bible for Women. On my list to read next is Wheat Belly. I am always looking for new ways to further my education and knowledge to better serve the members that take my group fitness classes. Lately, I have started tinkering with recipes, buying healthy cookbooks, and finding easy, tasty, and healthy foods to make. Like I mentioned earlier, I am by no means an expert, but the things I share with you have helped me tremendously with my fitness journey. It is my hope that with these easy tips and recipes, that you too can make these tiny steps and see big positive changes in your life.

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