I’ve always thought Mexican food was a big no-no when it came to eating healthfully. All that cheese and all those chips! As usual, Skinny Kitchen’s Nancy Fox has come to the rescue and transformed a normally high-calorie (but delicious) Mexican entree into a much healthier, lower-calorie (and equally delicious) dish. By using extra-lean beef and low-calorie cheeses, she has managed to create a hearty casserole that would please any Mexican food lover.
Beef and Bean Enchilada Casserole
Ingredients for Enchiladas:
8 ounces (½ of a 1-pound package) extra lean ground beef, (Nancy used Trader Joe’s 96/4, see healthy benefits)
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 tip
1 cup fat free sour cream
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 tip
1 (10-oz) can enchilada sauce, see shopping tip
Ingredients for Topping:
¾ cup tomatoes, chopped
⅓ cup scallions, sliced
½ cup shredded reduced-fat cheddar cheese
1. Preheat oven to 350 degrees. Coat a 9” square pan with cooking spray. Glass or metal pan is fine.
2. 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.
3. In a small bowl, stir together sour cream, corn, cottage cheese and garlic powder.
4. 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.
5. 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.
6. 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.
Makes 6 servings (each serving, 1 slice)
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.
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.
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.
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 baked for 35-40 minutes, until heated through. Remove form oven, sprinkle with tomatoes, scallions and cheese. Bake uncovered for about 10 minutes until cheese is melted.
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.
Weight Watchers (old points) 5
Weight Watchers POINTS PLUS 7
|SKINNY FACTS: for 1 serving (1 slice)
285 calories, 4g fat, 24g protein, 42g carbs, 9g fiber, 295mg sodium, 5g sugar
|FAT FACTS: for one serving
429 calories, 24g fat, 19g protein, 36g carbs, 6g fiber, 632mg sodium, 6g sugar