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Low Fat Beef Enchiladas

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)51.501
Energy (kCal)533.3837
Carbohydrates (g)60.8753
Total fats (g)9.7636
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 350 degrees. Coat an 8-inch square baking dish with nonstick cooking spray. | 2. Heat oil in a large nonstick skillet. Sauté onions until translucent. | 3. Crumble in beef and cook until no longer pink. | 4. Add cumin, beans, tomatoes and chiles. | 5. Cook for 10 minutes until sauce is reduced. | 6. Spread a little enchilada sauce on each tortilla. | 7. Spoon beef mixture into each of the four tortillas. | 8. Roll up and place seam down into the baking dish. Four will fit into the dish perfectly. | 9. Pour remaining enchilada sauce over the tortilla rolls. | 10. Top with shredded cheese. | 11. Bake for 20 minutes until sauce is bubbly and cheese has melted. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    canola oil 1 teaspoon 39.78 0.0 0.0 4.5
    onion 1/2 cup chopped 32.0 7.472 0.88 0.08
    extra beef 8 ounces ground lean 201.7333 0.0 44.88 1.1333
    cumin 2 teaspoons 15.75 1.8581 0.748 0.9353
    pinto bean 1 cup - - - -
    tomato 1 can crushed 62.068999999999996 13.7631 3.2384 0.5397
    green chilies 1 can diced 97.1514 24.0 0.0 0.0
    flour tortilla 4 low fat - - - -
    enchilada sauce 1 can 84.9 13.7821 1.7546 2.5753
    monterey jack cheese 1/2 cup shredded reduced fat 201.7333 0.0 44.88 1.1333

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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