For as long as I’ve known my wife, southwest-style dishes have ranked quite high among her favorite cuisines. So from the time we started our journey toward more healthful living a little over a year ago, staples like tacos, quesadillas, enchiladas, etc. have become commonplace at our dinner table.
This recipe was inspired by a combination of two of my wife’s favorite dishes: enchiladas and lasagna. So after a few hours of perusing internet and some experimentation, here’s my low-calorie, high-protein, low-sodium recipe for enchilada casserole. I would characterize it as mild, fresh, and flavorful 🙂
A low-calorie, high-protein, low-sodium take on a family favorite. This casserole is a great prep-it-and-forget-it option when you only have a few minutes to prep but plenty of time for a casserole to cook in the oven.
- 16oz ground turkey, 90% lean (Jennie-O)
- 1 10oz can red medium enchilada sauce (Las Palmas)
- 1 15oz can no-salt-added black beans (Great Value), drained and rinsed
- 1 15oz can no-salt-added diced tomatoes (Great Value), drained
- 1 cup frozen petite white corn (C&W)
- 6 taco-size tortillas (Romero’s Casera-style)
- 1 3/4 cups 2% shredded Mexican cheese blend (Kraft)
- 1 tbsp granulated garlic seasoning (Great Value)
- 2 tsp ground cumin seasoning (First Street)
- 1/2 tsp chili powder seasoning (First Street)
- 1 tsp onion powder seasoning (Tone’s)
- Preheat the oven to 375ºF.
- In a large skillet, brown the ground turkey and drain.
- Lightly spray a 9×13-inch casserole dish with nonstick cooking spray. Then pour just enough enchilada sauce (about 1/4 cup) on the bottom of the dish and spread to cover the bottom. Set dish aside.
- Add the black beans, diced tomatoes, frozen corn, remainder of enchilada sauce, and seasonings to turkey. Simmer on medium-low, partially covered, for 7-8 minutes (just long enough to thaw the corn and get the flavors simmering together), stirring occasionally.
- Arrange two tortillas on the bottom of the casserole dish, covering the bottom as much as possible. Spread one-third of the skillet mixture over the tortillas. Top with one-third of the shredded cheese.
- Repeat step 5 two more times for a total of 9 layers: 3 tortilla layers, 3 layers of skillet mixture, and 3 cheese layers.
- Cover with aluminum foil and cook in the oven at 375ºF for 20 minutes. Remove foil and cook another 8-10 minutes (cheese should be fully melted and gooey).
- Remove from oven, let rest for 2-3 minutes, then cut and serve.
Makes 6 servings. Calories: 409, total fat 15g, cholesterol 78mg, sodium 774mg, potassium 267mg, total carbs 39g, protein 30g. (Courtesy MyFitnessPal Recipe Creator.)
- Want more heat? Try substituting 1 cup medium or hot salsa for the diced tomatoes!