Make Dinner A Breeze With This Skinny Enchilada Casserole
Forget all the tortilla rolling, I’ve got a skinny twist that’s easy to assemble and really, really good. This casserole has many of the same ingredients of a classic enchilada and some updated skinny ones too. For example, instead of adding a large amount of high-fat cheese, I’m adding fat-free cottage cheese to the layers and only topping with ½ cup of shredded reduced-fat cheese. The cottage cheese adds a rich, cheesy flavor. In addition, I’m using fat-free sour cream and very lean, ground beef. The skinny for 1 serving, 285 calories, 4 grams of fat. Best of all, this Mexican-style dish is loaded with flavor!
Why You'll Love My Skinny Enchilada Casserole
My Skinny Enchilada Casserole is a delicious and nutritious meal that satisfies your cravings without compromising your health goals. This comforting dish is packed with protein, vegetables, and a touch of cheesy goodness, making it a satisfying and guilt-free option. The simple assembly and baking process make it a convenient choice for busy weeknights. You can customize the ingredients to your preference, adding or subtracting vegetables, protein sources, or your favorite toppings.Whether you're a fan of classic enchiladas or looking for a healthier alternative, this Skinny Enchilada Casserole is sure to please. The combination of flavors and textures will leave you wanting more, while the nutritional value will make you feel good about your meal choice. So, go ahead and indulge in this delicious and satisfying dish without the guilt.Ingredients for Skinny Enchilada Casserole
Protein:- Lean ground beef or turkey: A lean protein source that is lower in fat and calories compared to traditional ground beef. Opting for 96/4 ground beef or lean ground turkey ensures a healthier option.
- Black beans: A nutritious legume that provides protein, fiber, and a hearty texture. Black beans are a good source of plant-based protein and are also rich in antioxidants.
- Onions: Add sweetness, flavor, and a touch of crunch to the enchilada filling. Onions are also a good source of vitamins and minerals.
- Garlic: A pungent and aromatic ingredient that enhances the overall flavor profile. Garlic is known for its potential health benefits, including antibacterial and anti-inflammatory properties.
- Sour cream or non-fat Greek yogurt: Provides a creamy texture and tanginess, balancing the spiciness of the other ingredients. These options offer a lower-fat alternative to traditional sour cream.
- Cottage cheese: Adds a slightly tangy and creamy flavor, contributing to the richness of the enchilada filling. Cottage cheese is also a good source of protein and calcium.
- Corn tortillas: Provide a thin and pliable base for the enchiladas, allowing the filling to shine through. Opt for extra thin tortillas to reduce calorie and carbohydrate intake.
- Enchilada sauce: The foundation for the flavor of the enchiladas, providing a smoky and slightly spicy sauce that complements the other ingredients. Enchilada sauce is typically made with chili peppers, tomatoes, and spices.
- Optional toppings: Tomatoes, scallions, and shredded cheese add fresh flavor, crunch, and a melty texture to the finished casserole. Tomatoes are a good source of vitamins and antioxidants, while scallions offer a slightly onion-like flavor and crunch. Shredded cheese adds a creamy and cheesy texture that complements the other ingredients.
A Flavorful and Healthy Twist: Skinny Enchilada Casserole
This Skinny Enchilada Casserole is a delicious and nutritious meal that satisfies your cravings without compromising your health goals. It's packed with protein, vegetables, and a touch of cheesy goodness, making it a satisfying and guilt-free option. The combination of flavors and textures will leave you wanting more, while the nutritional value will make you feel good about your meal choice.Ingredients:- Protein: Lean ground beef or plant-based protein like crumbled tempeh or seasoned lentils
- Vegetables: Onions, garlic, black beans, fire-roasted diced green chiles, tomatoes, scallions
- Dairy: Sour cream or non-fat Greek yogurt, cottage cheese
- Grains: Corn tortillas
- Sauces: Enchilada sauce
- Seasonings: Chili powder, cumin, garlic powder
- Cheese: Shredded cheese (optional)
- Preheat oven: Set your oven to 350°F (175°C) to ensure even cooking.
- Cook the beef and vegetables: Sauté the ground beef, onions, garlic, chili powder, and cumin in a large nonstick pan until the onions are tender and the beef is cooked through. Add the black beans and fire-roasted diced green chiles, and stir to combine.
- Prepare the creamy mixture: In a small bowl, combine the sour cream, corn, cottage cheese, and garlic powder.
- Assemble the casserole: Layer the corn tortillas, meat mixture, creamy mixture, and enchilada sauce in a prepared baking dish. Repeat the layers.
- Bake the casserole: Cover the casserole with foil and bake for 30-35 minutes, or until heated through. Remove the foil and top with shredded cheese, if desired. Bake for an additional 10 minutes, or until the cheese is melted and bubbly.
- Let it set: Let the casserole sit for 10 minutes before serving to allow the flavors to meld and the casserole to set.
- For a spicier enchilada, add more chili powder or a pinch of cayenne pepper.
- To make this recipe vegetarian, substitute the ground beef with plant-based protein.
- For a dairy-free option, use dairy-free sour cream and cheese alternatives.
- Store leftovers in the refrigerator for a quick and easy meal later in the week.
Helpful Tips About this Recipe
Food Facts
White or yellow corn tortillas are pretty interchangeable in most recipes. The main difference between the two is simply the color of the corn from which it is made. In terms of taste, yellow corn tortillas tend to be a little more earthy and rustic, while white tortillas are a little lighter and finely textured.
Healthy Benefits
Trader Joe’s extra lean ground beef is a terrific, healthy choice. It has 130 calories and 4 grams of fat for 4 ounces. If you can’t find beef this lean, be sure to drain the fat in a colander after browning it. This step will cut the fat way down. One serving of this casserole has an amazing 9 grams of fiber! Rinsing canned beans before adding to any dish cut the sodium way down.
Shopping Tips
You’ll find the can of diced Fire Roasted Diced Green Chiles in the Mexican foods aisle where salsa is sold. Trader Joe’s also sells it. Mission (extra thin) yellow corn tortillas are sold in most supermarkets. They’re only 40 calories each compared to most tortillas at 60 calories. If you can’t find them just use the regular corn tortillas. Enchilada sauce can be found in the Mexican foods aisle where salsa is sold. There are many types but I used Las Palmas Salsa Para Enchiladas, medium-hot. It’s a red sauce.
Prep Tips
To make ahead, assemble casserole as directed except don’t add the topping ingredients. Cover casserole and refrigerate for up to 24 hours. Before serving, preheat oven to 350. Remove plastic wrap, cover with foil and bake for 35-40 minutes, until heated through. Remove from oven, sprinkle with tomatoes, scallions, and cheese. Bake uncovered for about 10 minutes until cheese is melted.
Storage Tips
This casserole will keep for a few days in the refrigerator and freezes great. To freeze, cut into individual servings and wrap each well, before freezing.
WW Freestyle SmartPoints 5-Blue
WW SmartPoints 7-Green
White or yellow corn tortillas are pretty interchangeable in most recipes. The main difference between the two is simply the color of the corn from which it is made. In terms of taste, yellow corn tortillas tend to be a little more earthy and rustic, while white tortillas are a little lighter and finely textured.
Healthy Benefits
Trader Joe’s extra lean ground beef is a terrific, healthy choice. It has 130 calories and 4 grams of fat for 4 ounces. If you can’t find beef this lean, be sure to drain the fat in a colander after browning it. This step will cut the fat way down. One serving of this casserole has an amazing 9 grams of fiber! Rinsing canned beans before adding to any dish cut the sodium way down.
Shopping Tips
You’ll find the can of diced Fire Roasted Diced Green Chiles in the Mexican foods aisle where salsa is sold. Trader Joe’s also sells it. Mission (extra thin) yellow corn tortillas are sold in most supermarkets. They’re only 40 calories each compared to most tortillas at 60 calories. If you can’t find them just use the regular corn tortillas. Enchilada sauce can be found in the Mexican foods aisle where salsa is sold. There are many types but I used Las Palmas Salsa Para Enchiladas, medium-hot. It’s a red sauce.
Prep Tips
To make ahead, assemble casserole as directed except don’t add the topping ingredients. Cover casserole and refrigerate for up to 24 hours. Before serving, preheat oven to 350. Remove plastic wrap, cover with foil and bake for 35-40 minutes, until heated through. Remove from oven, sprinkle with tomatoes, scallions, and cheese. Bake uncovered for about 10 minutes until cheese is melted.
Storage Tips
This casserole will keep for a few days in the refrigerator and freezes great. To freeze, cut into individual servings and wrap each well, before freezing.
WW Freestyle SmartPoints 5-Blue
WW SmartPoints 7-Green
| SKINNY FACTS: for 1 serving (1 slice) 285 calories, 4g fat, 2g sat. fat, 24mg chol, 24g protein, 42g carbs, 9g fiber, 295mg sodium, 5g sugar |
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FACTS: for Freestyle SmartPoints 187 calories, 2g sat. fat, 4g sugar, 16g protein |
Make Dinner A Breeze With This Skinny Enchilada Casserole
Ingredients
Ingredients for Enchiladas:
- 8 ounces (½ of a 1-pound package) extra lean ground beef, I used Trader Joe’s 96/4, see healthy benefits or lean ground turkey
- 1 cup onions, chopped
- 1 clove garlic, minced
- 1 teaspoon chili powder
- ½ teaspoon ground cumin
- 1 (15-oz) can black beans, rinsed and drained
- 1 (4-oz) can Fire Roasted Diced Green Chiles, see shopping tips
- 1 cup fat-free sour cream or non-fat Greek yogurt
- ½ cup fresh corn kernels (cut from 1 cob) or ½ cup frozen and thawed
- ¼ cup fat-free cottage cheese
- ¼ teaspoon garlic powder
- 8 (6-inch) Mission yellow corn tortillas, extra thin, see shopping tips
- 1 (10-oz) can enchilada sauce, see shopping tips
Ingredients for Topping:
- ¾ cup tomatoes, chopped
- ⅓ cup scallions, sliced
- ½ cup shredded reduced-fat cheddar cheese
Instructions
- Preheat oven to 350 degrees. Coat a 9” square pan with cooking spray. Glass or metal pan is fine.
- In a large nonstick pan, cook the beef, onions, garlic, chili powder, and cumin over medium-high heat until onions are tender and beef is no longer pink. Stir often, breaking up the beef. Stir in black beans, undrained chile peppers, and mix well. Remove from heat and set aside.
- In a small bowl, stir together sour cream, corn, cottage cheese, and garlic powder.
- Place 4 tortillas, overlapping on the bottom of pan. Top with half the meat mixture, half the sour cream mixture, and half the enchilada sauce. Reserve topping ingredients until baked. Repeat layers.
- Cover casserole with foil. Bake for 30-35 minutes, until heated through. Remove from oven, sprinkle with tomatoes, scallions, and cheese evenly over the top of the casserole. Bake uncovered for about 10 minutes until cheese is melted.
- Remove from oven and let sit for about 10 minutes to set. Cut into 6 servings. Remove servings with a spatula Note: It holds together even better if baked and refrigerated overnight. Just before serving, heat in a 350-degree oven or microwave until hot. Cut into 6 slices.
Nutrition
Serving: 1sliceCalories: 285kcalCarbohydrates: 42gProtein: 24gFat: 4gSaturated Fat: 2gCholesterol: 24mgSodium: 295mgFiber: 9gSugar: 5gBlue Smart Points: 5Green Smart Points: 7Plus Points: 7
Tried this recipe?Let me know how it was!
Hi,
This is my first time on this website, the recipes looks delicious. I see in the section, “Tips using Skinny Kitchen”, that their is a supposed to be a print button near the picture of the recipe. I can’t seem to find the print button. One of the recipes I wanted to print is: Absolutely Delicious, Skinny Beef and Bean Enchilada Casserole. Am i just missing the print button or is it not there?
Thanks
Robin, welcome to Skinny Kitchen. My site went for 24 hours and now that it’s up the print button disappeared. I’ll have my tech guy try to add it back.
Sorry!
My best,
Nancy
Robin, the print button is there and working.
Enjoy!
My best,
Nancy
Can ricotta cheese be substituted for the cottage cheese?
It sure can pat.
Enjoy!
All the best,
Nancy
Maybe I’m missing it, but I don’t see how many serving this is. Thanks!
Nicole, I always include the serving size at the end of the instructions. This recipe makes 6 servings (each serving, 1 slice).
I hope you enjoy it!
All the best,
Nancy
Made this last night- after it cooled, we covered it and put it right in the refrigerator, so we didn’t try it until today. This dish is absolutely delicious! I would serve this anytime for anyone. It was excellent cold, and heated both. We used 99% ground turkey, and instead of corn tortillas used low carb flour (I don’t like corn tortillas). Because I am not brave when it comes to spicy, we used 2 oz of the green chiles instead of the 4 oz called for- but will probably use the whole 4 oz next time. And there will be MANY next times of making this, because this casserole is amazing! It’s only been about 4 hours since we tried it and I have already raved about this to multiple people. Excellent recipe!
Beverly, I’m sorry that I missed your wonderful message until now. Thank you, thank, you!!!
You made my day!
All the best,
Nancy