Mexican food never tasted so good- a healthy enchilada dinner that’s loaded with lean protein and fiber. These turkey and black bean enchiladas are easy, flavorful, delicious, and good for you too. Get the whole enchilada right here.
Ground Turkey and Black Bean Enchiladas
Keep reading for the recipe and directions.
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My kids love Mexican food, so I have tried to find ways to make it a little more healthy.
Mexican food can be a totally healthy meal if you make sure to include lean meats, healthier fats, and tons of veggies.
That’s why I’m sharing one of my favorite healthier Mexican meals. Keep reading below for the health benefits of ground turkey and black beans.
This recipe is one that my kids love and I love that it’s loaded with lean proteins and fiber.
This is also a great meal after a workout to refuel and replenish the healthy nutrients you need like protein, carbohydrates, and vitamins and minerals.
Hope you enjoy this family-friendly enchilada recipe.
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ARE BLACK BEANS HEALTHY?
Black beans are a healthy legume for our digestive tracts with a high bioavailability of nutrients. Legumes can be comparable to many fruits and vegetables with their nutrient and phytochemical content.
And if you also eat other protein foods like meat, fish, and poultry, then black beans count as a serving of vegetables.
Including black beans in your diet is a great way to get protein and fiber, which both help you to feel full. Beans can be a great food to include after a workout session.
Along with providing fiber and protein, a serving of black beans is packed with many other nutrients like zinc, folate, thiamin, copper, phosphorus, magnesium, and iron.
Black beans also contain some carbohydrate, but the type of starch is beneficial for our bodies and helps us regulate blood sugar levels. Beans are a great food when you want something filling and energizing that won’t cause a spike in your blood sugars, meaning you won’t “crash” later on and crave something unhealthy with lots of sugar.
Other health benefits of regularly including legumes, such as black beans, in your diet include reduced risk of some cancers, lower cholesterol, and improved cardiovascular health.
Any type of legumes are a great food to regularly include for overall health and decreased risk of disease.
Black beans are a healthy choice even if you use canned beans- just be sure to rinse them ahead of time in order to decrease the high amount of sodium. You can also find black beans in other forms such as dried, flour, flakes, and even in crackers and chips, and as pasta noodles.
GROUND TURKEY NUTRITION
Lean ground turkey is a great alternative to ground beef and is healthier because of the heart benefits. Lean ground beef can also be a healthy swap, but lean ground turkey has less saturated fat than lean ground beef, making it the healthier option, especially when it comes to heart health.
Ground turkey gives you important nutrients such as vitamin B6, iron, and magnesium. A 3 oz serving size of lean ground turkey also contains about 150 calories, and 15 g of protein.
Protein is necessary for building and strengthening muscles, so ground turkey is a great option, especially when you need some protein throughout the day after a great workout.
Ground turkey is a healthy choice, but it still contains some saturated fat, sodium, and cholesterol. If you are at a high risk of heart problems you might want to only have half of a serving size and choose more plant-based proteins also.
Try these ground turkey and black bean enchiladas for a healthy dinner. Then be sure to check out some more of my favorite ground turkey recipes- 20 Healthy Ground Turkey Recipes
Ground Turkey and Black Bean Enchiladas
Recipe Type: Main Dish
Prep time: 25 mins
Cook time: 15 mins
Total time: 40 mins
- 2 cans (15 ounces each) black beans, rinsed and drained, divided
- 1 pound lean ground turkey
- 1 medium green pepper, chopped
- 1 small onion, chopped
- 1 can (15 ounces) enchilada sauce, divided
- 1 cup (4 ounces) shredded reduced-t Mexican cheese blend , divided
- 8 whole-wheat tortillas (8 inches), warmed
- Preheat oven to 425°.
- In a small bowl, mash 1 can black beans; set aside.
- In a large nonstick skillet, cook the turkey, pepper and onion over medium heat until meat is no longer pink; drain. Add the mashed beans, remaining can of beans, half of the enchilada sauce and 1/2 cup cheese; heat through.
- Place 2/3 cupfuls of bean mixture down the center of each tortilla. Roll up and place seam side down in a 9×13″ baking pan sprayed with non-stick cooking spray.
- Pour remaining enchilada sauce over the top; sprinkle with remaining cheese. Bake, uncovered, 15-20 minutes or until heated through.
Recipe source: Taste of Home
If you are looking for more family-friendly healthy dinners, be sure to check out my 14-Day Menu Plan for Busy Moms.
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