This easy enchilada recipe is hearty, flavorful, and satisfying. Whole wheat flour tortillas are filled with lean ground turkey, black beans, fresh spices, and vegetables, then finished with a smoky homemade enchilada sauce and a sprinkle of reduced‑fat cheese. These enchiladas are high in fiber and protein, perfect for a family dinner or meal prep for the week.
Turkey and Black Bean Enchiladas
These turkey and black bean enchiladas deliver big flavor without a lot of fuss. The filling combines lean ground turkey with black beans, diced tomatoes, chopped green chiles, onion, garlic, cilantro and warm spices like cumin and chili powder. Roll the mixture into whole wheat tortillas, top with the chipotle‑tinged enchilada sauce and reduced‑fat cheese, then bake until bubbly. One enchilada with a side salad makes a satisfying meal; bigger appetites may want two.
Top servings with fat‑free or low‑fat sour cream, scallions, or extra cilantro if you like. For a lighter option use 6‑inch whole wheat or low‑carb tortillas. The recipe yields eight enchiladas and stores well in the refrigerator for a few days—perfect for lunches or quick dinners.
Recipe
Yield: 8 servings (1 enchilada per serving). Serving size: 1 enchilada.
Ingredients
- 1 lb extra‑lean ground turkey
- 1 (15.5 oz) can black beans, drained
- 1 (4.5 oz) can chopped green chiles
- 1 (14.5 oz) can diced tomatoes
- 2 cloves garlic, minced
- 1/4 cup chopped onion
- 1/4 cup chopped cilantro
- 1–2 tsp ground cumin
- 1/8 tsp chili powder
- Salt, to taste
- 8 6‑inch whole wheat or low‑carb flour tortillas
- 1 cup reduced‑fat shredded Mexican cheese
- Nonstick cooking spray
For the Enchilada Sauce
- 2 garlic cloves, minced
- 1–2 tbsp chipotle chiles in adobo (adjust for heat preference)
- 1 1/2 cups tomato sauce
- 1/2 tsp chipotle chili powder
- 1/2 tsp ground cumin
- 3/4 cup fat‑free chicken broth (or low‑sodium broth)
- Kosher salt and freshly ground black pepper, to taste
Instructions
- Make the enchilada sauce: In a medium saucepan, coat the pan lightly with nonstick spray and sauté the garlic over medium heat just until fragrant (about 30 seconds). Add chipotle chiles, chipotle chili powder, ground cumin, chicken broth, and tomato sauce. Season with salt and pepper.
- Bring the sauce to a boil, then reduce the heat to low and simmer for 5–10 minutes to meld the flavors. Remove from heat and set aside until ready to use.
- Prepare the filling: In a large skillet over medium heat, brown the ground turkey and season lightly with salt. Once the turkey is cooked through, add the chopped onion and garlic and cook until softened.
- Add the black beans, cilantro, chopped green chiles, diced tomatoes, 1–2 tsp cumin and 1/8 tsp chili powder. Stir to combine, cover, and simmer on low for 20 minutes.
- Remove the lid and simmer another 5–10 minutes to reduce excess liquid so the filling is thick enough to roll.
- Preheat the oven to 400°F (204°C). Spray a 13 x 9‑inch baking dish with nonstick cooking spray.
- Assemble the enchiladas: Spoon about 1/2 cup of the turkey mixture down the center of each tortilla, roll it up, and place seam‑side down in the prepared baking dish.
- Pour the enchilada sauce evenly over the rolled enchiladas and sprinkle with the reduced‑fat shredded cheese.
- Cover the dish with aluminum foil and bake on the middle rack for 20–25 minutes, until heated through and the cheese is melted.
- Remove from the oven and garnish with low‑fat sour cream, additional cilantro, or sliced scallions if desired. Serve warm.
Nutrition (per serving)
- Calories: 278.7 kcal
- Protein: 27 g
- Carbohydrates: 35.6 g
- Fat: 8.7 g
- Fiber: 15.1 g
Notes
Makes 8 enchiladas. Adjust the amount of chipotle to control the level of heat. For a milder version, use just 1 tablespoon of chipotle or substitute a mild chili powder. Leftovers keep well in the refrigerator for several days; reheat covered in the oven or microwave until warm.
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