Enchilada Casserole(Lo-Cal)
A flavorful and low-calorie enchilada casserole layered with seasoned beef, vegetables, and cheese, perfect for those craving Mexican-inspired comfort food with a healthy twist.
Ingredients
- 2 lb. ground round ⓘ
- 1 c. chopped onion
- 2 (8 oz.) cans no-salt added tomato sauce ⓘ
- 1 (11 oz.) can Mexicorn, drained ⓘ
- 1 (10 oz.) can enchilada sauce ⓘ
- 1 tsp. chili powder ⓘ
- 1/2 tsp. dried oregano
- 1/2 tsp. pepper ⓘ
- 1 (6 1/2 oz.) pkg. corn tortillas ⓘ
- cooking spray ⓘ
- 2 c. (8 oz.) shredded reduced-fat Cheddar cheese ⓘ
- green chile peppers (optional) ⓘ
Instructions
- Cook ground beef and chopped onion in a large nonstick skillet over medium-high heat until browned, stirring to crumble.
- Drain well and stir in tomato sauce, Mexicorn, enchilada sauce, chili powder, oregano, and pepper.
- Bring to a boil, then reduce heat to medium and cook uncovered for 5 minutes, stirring occasionally.
- While the mixture cooks, lightly spray a casserole dish with cooking spray.
- Layer corn tortillas in the dish, then spread the beef mixture over the tortillas.
- Sprinkle half of the shredded reduced-fat Cheddar cheese on top.
- Repeat layers with remaining tortillas, beef mixture, and cheese.
- If desired, top with chopped green chile peppers.
- Bake in a preheated oven at 375°F (190°C) for about 20 minutes or until cheese is melted and bubbly.
- Serve hot, garnished with your favorite toppings.
Tips & Substitutions
For a lighter version, consider using ground turkey or chicken instead of ground round. You can also substitute the corn tortillas with whole wheat or gluten-free options. To enhance the flavor, add diced bell peppers or zucchini to the beef mixture. If you prefer a spicier kick, include jalapeños or a dash of hot sauce.
Serving Suggestions
This enchilada casserole is perfect for a family dinner and pairs beautifully with a fresh side salad or Mexican rice. For a complete meal, serve alongside guacamole or sour cream. You can also accompany it with a side of Zesty Bean Dip for extra flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place individual portions in the microwave for about 1-2 minutes or until heated through. Alternatively, you can reheat the entire casserole in a preheated oven at 350°F (175°C) for about 15-20 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Enchilada Casserole(Lo-Cal) contains roughly 682 calories, with 50g protein, 49g carbohydrates, and 33g fat. It is an excellent source of protein (101% of the Daily Value), vitamin C (48% of the Daily Value), and iron (42% of the Daily Value), and a good source of potassium and vitamin A. Note that it is relatively high in sodium, at 731mg per serving (32% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this casserole ahead of time?
Yes, you can prepare the casserole a day in advance. Assemble all the layers, cover with foil, and refrigerate. When ready to bake, let it sit at room temperature for about 30 minutes before placing it in the oven to ensure even cooking.
Is it possible to make this recipe vegetarian?
Absolutely! Substitute the ground round with black beans or lentils for a protein-packed vegetarian option. You can also add more vegetables like bell peppers, corn, and mushrooms to enhance the dish.
What toppings can I add to the casserole?
Toppings can vary based on your preference. Common choices include chopped green onions, olives, diced tomatoes, or additional cheese. You can also serve it with fresh cilantro or avocado for a burst of flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).