Enchilada Casserole

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.

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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 🙂

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Enchilada Casserole

  • Servings: 6
  • Difficulty: easy
  • Print

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.

Ingredients

  • 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)

Directions

  1. Preheat the oven to 375ºF.
  2. In a large skillet, brown the ground turkey and drain.
  3. 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.
  4. 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.
  5. 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.
  6. Repeat step 5 two more times for a total of 9 layers: 3 tortilla layers, 3 layers of skillet mixture, and 3 cheese layers.
  7. 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).
  8. Remove from oven, let rest for 2-3 minutes, then cut and serve.

Nutrition information

Makes 6 servings. Calories: 409, total fat 15g, cholesterol 78mg, sodium 774mg, potassium 267mg, total carbs 39g, protein 30g. (Courtesy MyFitnessPal Recipe Creator.)

Tips

  • Want more heat? Try substituting 1 cup medium or hot salsa for the diced tomatoes!

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