Enchilada Casserole

This Enchilada Casserole blends the vibrant flavors of traditional enchiladas with a healthy twist, all baked to perfection in a comforting dish. Packed with lean protein, fresh vegetables, and whole grains, it's an easy and satisfying meal for two.

Enchilada Casserole
45 minutes
Difficulty: Easy
American
420 kcal

Ingredients

  • Corn tortillas - 4 pieces
  • Lean ground turkey - 200 grams
  • Black beans, drained and rinsed - 1/2 cup
  • Red bell pepper, diced - 1/2 piece
  • Onion, diced - 1/4 piece
  • Garlic, minced - 2 cloves
  • Canned diced tomatoes with green chilies - 1 cup
  • Reduced-fat shredded cheddar cheese - 1/2 cup
  • Olive oil - 1 tablespoon
  • Chili powder - 1 teaspoon
  • Cumin - 1/2 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh cilantro, chopped (for garnish) - 2 tablespoons

Steps

  1. Preheat the oven to 180°C (350°F).
  2. In a skillet, heat olive oil over medium heat. Add diced onion and red bell pepper, sautéing until they are soft, about 5 minutes.
  3. Stir in minced garlic and cook for an additional 1 minute.
  4. Add the ground turkey to the skillet, cooking until browned, approximately 6-7 minutes. Season with chili powder, cumin, salt, and black pepper.
  5. Add the black beans and canned tomatoes to the skillet, stirring to combine. Simmer for 5 minutes.
  6. In a baking dish, layer two corn tortillas on the bottom. Spoon half of the turkey mixture over the tortillas and sprinkle with half of the cheddar cheese.
  7. Repeat the layering process with the remaining tortillas, turkey mixture, and cheese.
  8. Cover the casserole with aluminum foil and bake in the preheated oven for 20 minutes.
  9. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.
  10. Garnish with fresh cilantro before serving.

Nutrition

  • Calories: 420
  • Protein: 30 g
  • Carbs: 45 g
  • Fiber: 10 g
  • Sugar: 3 g
  • Sodium: 650 mg
  • Cholesterol: 80 mg
  • Total Fat: 15 g
  • Saturated Fat: 4 g
  • Unsaturated Fat: 10 g
  • Water: 0.25 L

Health Benefits

  • High in protein which supports muscle health.
  • Rich in fiber that aids digestion and promotes satiety.

Tags

AmericanHealthyBaked Dish