SLOW COOKER BEEF ENCHILADAS
MAKES 8 ENCHILADAS HANDS-ON TIME 40 MINUTES TOTAL TIME 5 HOURS
500 g beef chuck roast or boneless
shank, cut in 1½-inch cubes
½ tsp pepper
¼ tsp salt
2 tsp all-purpose flour
4 tsp canola oil, divided half onion, chopped
4 cloves garlic, minced
2 tsp Mexican oregano or oregano
½ tsp cinnamon
¼ tsp each ground allspice
and dried thyme
1 bay leaf
1¾ cups sodium-reduced beef broth
1 398 ml can fire-roasted diced
tomatoes
1 cup rinsed drained canned no-saltadded black beans
1¾ cups shredded Monterey Jack cheese 8 6-inch flour tortillas
1⅓ cups Pico de Gallo (see recipe page 82)
Pat beef dry; place in bowl. Toss with pepper and salt. Add flour, tossing to coat. In large skillet, heat 2 tsp of the oil over mediumhigh heat. Brown beef, flipping occasionally, for 3 minutes. Transfer to slow cooker.
Add remaining 2 tsp oil to same pan; reduce heat to medium-low. Cook onion and garlic, stirring occasionally, until softened, about 5 minutes. Stir in oregano, cinnamon, allspice, thyme and bay leaf. Add broth and tomatoes; bring to boil, scraping up browned bits. Transfer to slow cooker.
Cover and cook until beef is tender, about 4 hours on high. Discard bay leaf.
Preheat oven to 375°F. Mist 13- x 9-inch baking dish with cooking spray.
Transfer beef to bowl and sauce to liquid measure. Using immersion blender, blend sauce until smooth; spread ⅔ cup of the sauce evenly in prepared baking dish. Using 2 forks, shred beef; stir ⅔ cup of the sauce, the beans and ½ cup of the cheese into beef mixture.
Divide beef mixture among tortillas, spooning about ⅓ cup onto centre of each; roll up. Arrange, seam-side down, in single layer in baking dish. Pour remaining sauce over top. Sprinkle with remaining cheese.
Cover with foil; bake for 20 minutes. Uncover; broil until cheese is bubbling and golden, about 3 minutes. Let stand for 10 minutes before serving with Pico de Gallo spooned over top.
PER ENCHILADA about 319 cal, 23 g pro, 14 g total fat (6 g sat. fat), 25 g carb (4 g dietary fibre, 4 g sugar), 58 mg chol, 799 mg sodium, 551 mg potassium. % RDI: 22% calcium, 24% iron, 7% vit A, 12% vit C, 25% folate.