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[NEW] Enchilada Casserole

Amazingly delicious, healthy enchiladas start with whole-grain tortillas and enchilada sauce made from scratch. Put your own touch on the casserole by mixing up the vegetables with your family’s favorites. This recipe is very flexible - if you're using canned goods that use a little more or a little less of any one ingredient, don't sweat it, just use what you've got! Not cooking for a crowd? Split this recipe into two 9x9 pans and freeze one for later! You won't get exhausted by eating the same thing for a week and a half straight, and you'll have an easy meal ready to pop in the oven on a busy night. Give it about an hour and a half to cook if you're working from frozen and you'll be good to go!
Best Choice
Prep Time: 15 Minutes
Cook Time: 50 Minutes
Total Time: 1 hour 5 mins
10 Servings
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[NEW] Enchilada Casserole

Ingredients

  • 1 T. olive oil 1 onion, diced 2 c. plain, no salt added tomato sauce To taste: cumin, chili powder, oregano, garlic 1 can no salt added black beans, rinsed and drained 1 can low-sodium refried beans 10-12 corn tortillas 1 sm. can of diced green chiles 1/2 to 2 large diced jalapeños 1 c. mushrooms, quartered 2 c. fresh spinach 1 c. corn 1 c. part-skim cheese, shredded 1 avocado, sliced

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Instructions

  1. Heat the oil in a large saucepan over medium heat. Saute the diced onion until it starts to soften.
  2. Reduce heat to medium-low and add the tomato sauce, spices to taste, black beans and refried beans.
  3. Add the rest of the vegetables to the sauce and bring to a simmer.
  4. Layer the casserole in a 9×13 baking pan. Start by adding a thin layer of the sauce to the bottom.Next add a layer of tortillas. Alternate sauce and tortillas until there’s about 1/4″ of space left.
  5. Sprinkle the cheese on top and cover loosely with aluminum foil. Bake at 350 Degrees Fahrenheit for 40 minutes. Remove foil and bake until cheese browns. Garnish with avocado.

Nutrition Facts

10 servings per container
Serving size 228 g
Amount per serving
Calories 221
% Daily Value*
Total Fat 8g 10%
Saturated Fat 2.1g 10%
Trans Fat 0.1g
Cholesterol 7.2mg 2%
Sodium 192.1mg 8%
Total Carbohydrate 30.9g 11%
Dietary Fiber 7.46g 25%
Total Sugars 3.5g
Includes 0g Added Sugars 0%
Protein 10.4g
Vitamin D 0.1mcg 0%
Calcium 161.8mg 10%
Iron 2mg 10%
Potassium 558.6mg 10%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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