Creamy beef enchiladas - Mayo Clinic

Ingredients

• Filling: 4 ounces of 93% lean, 7% fat ground beef
• 1 tablespoon canola oil
• 2 cloves fresh garlic, chopped
• 1/2 cup diced yellow onion
• 1 cup diced zucchini
• 1/4 cup diced yellow bell pepper
• 1/4 cup diced jalapeno pepper
• 1/2 cup diced Roma tomatoes
• 15 1/2 ounces can black beans, rinsed and drained
• 16 corn tortillas
• 1/4 pound reduced-fat Monterey Jack cheese
• Sauce: 1 teaspoon ground cumin seed
• 1/4 teaspoon red pepper flakes, ground
• 1/4 cup reduced-sodium chicken stock
• 1 cup fat-free sour cream
• 2 tablespoons cornstarch
• 1/2 cup light soy milk
• 1 teaspoon cayenne pepper (optional garnish)