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Absolutely Delicious, Skinny Beef and Bean Enchilada Casserole

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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 beefThe skinny for 1 serving,  285 calories, 4 grams of fat and 7 Weight Watchers POINTS PLUS.  One full fat serving has 429 calories and 24g fat. Best of all, this Mexican-style dish is loaded with flavor!

Prep Time: 25 minutes (includes browning the beef)
Bake Time: 35 minutes


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

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


Instructions

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)


Food Fact

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 Benefit

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 Tip

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.


Storage Tip

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

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37 Responses to “Absolutely Delicious, Skinny Beef and Bean Enchilada Casserole”

  1. Bakerbynature Says:

    This looks downright delicious; the lower fat content is a total bonus.

  2. sweetlife Says:

    great skinny version of a fav dish of mine!! love the added tips and switch up with cottage cheese!

    sweetlife

  3. Steve Says:

    Nancy,
    Absolutely delicious is spot on. Made this last night. Couldn’t resist, however, the addition of a can of drained RoTel to the beef/bean mixture. And I always add more spice….we have iron stomachs in this house! Thanks for this dish that will become a regular on the rotation.

  4. admin Says:

    Steve I love the sound of the additions you made. Thanks for the note…So happy you enjoyed this casserole!

  5. czzz Says:

    Love this recipe. It was VERY good! This will be regular meal at my house. Thank you Nancy for your site.

  6. admin Says:

    Oh good Colleen. I love the feedback. Thanks for joining me on my site!

  7. Absolutely Delicious, Skinny Beef and Bean Enchilada Casserole | | Healthy RecipesHealthy Recipes Says:

    [...] Click here for the full recipe! [...]

  8. Kristi Rimkus Says:

    Great idea. We love enchiladas, but hate rolling tortillas. Kids will love this healthier version!

  9. admin Says:

    Kids do…Thank Kristi!

  10. becka Says:

    So yummy!!
    I am just getting used to your recipes, using different ingredients that are healthier but really do taste just as great!!! I have a bad habit of changing recipes but with yours I can just literally follow along!

    I took a great picture of it that I can send in!! The toppings really make it at the end!

    Thanks for the great recipes!

  11. admin Says:

    Thanks Becka for the wonderful feedback. I’m so delighted my recipes are working for you. I’d love to see the photo you took. If it’s easy, you can email it to me: nancy@skinnykitchen.com
    Thanks again.
    With my very best wishes,
    Nancy

  12. becka Says:

    Made this tonight!!! Delicious, I added some more veggies like onion, peppers, and carrots! all prepped the night before and just tossed it all together after work!!

    Thanks for another great one!!!

  13. admin Says:

    You’re so welcome Becka. I always love your feedback. The veggies you added sound like a wonderful idea!

  14. Jena Says:

    Making this tonight! I accidentally got full-fat sour cream and cottage cheese.. any idea what the point value would be with these differences? I don’t have access to the recipe builder unfortunately. We’re excited to try it either way! :)

  15. admin Says:

    Jena, I was able to calculate it using 2% cottage cheese and full-fat sour cream. The WW points plus would be 9 instead of the usual 7! I hope you enjoy it!

  16. Jena Says:

    Thank you! That’s what I estimated, so I was spot on! Yes we really enjoyed it.. especially my fiance. He looooves enchiladas! :)

  17. admin Says:

    Wonderful…Thanks for the feedback Jena!

  18. Brittany Says:

    Are you using a 9 x 13 pan or something smaller?

  19. admin Says:

    Brittany, this recipe uses a 9 X 9 inch pan not a 13 X 9 inch pan! I hope you enjoy this recipe!

  20. jill Says:

    How many servings are you calculating for this recipe? Maybe I missed it, but all I see are details per serving, but no indication of how many servings the recipe yields.
    thanks!

  21. jill Says:

    oops! Never mind I see it now. Blonde moment :)

  22. admin Says:

    No problem Jill…I have them all the time!

  23. Enchilada Casserole Says:

    [...] a Comment I love everything about Mexican food except the calories so when I found this recipe at SkinnyKitchen.com I had to try it for Cinco de Mayo.  It was really good and easy to [...]

  24. admin Says:

    Wow…Thank you so much for featuring my Skinny Enchilada Casserole! I’m so delighted you enjoyed it. The few changes you made sound yummy!
    With my best wishes,
    Nancy

  25. Rosey Says:

    I found this on Raising Imperfection and it sounds delicious to me!

  26. admin Says:

    Thanks Rosey…Enjoy!

  27. Lanaya | Raising Reagan Says:

    Looks like the perfect healthy dish to take for a party!

    Thank you for linking to Raising Imperfection.
    Please come back Friday to see if you were featured. :)

    ¤´¨)
    ¸.•*´
    (¸¤ Lanaya | xoxo
    Raising-Reagan.com

  28. admin Says:

    Thanks Lanaya for always hosting such a fun party!

  29. Maureen Says:

    I have a lactose intolerant child do you think this would work cheese free… I usually pass up on recipes with dairy but yours looks so very good thanks in advance maureen

  30. admin Says:

    Hmmm…Not quite sure Maureen. If you leave the cottage cheese and sour cream out it will probably be a little dry. But you don’t need the cheese on top at all. You might want to substitute the cottage cheese and sour cream with a product called Tofutti’s Sour Supreme. It’s made from tofu and can be found in most supermarkets. If you decide to give it a try, I’d love to hear how it turns out!

    Also Maureen, check out the dairy-free category on my site: http://www.skinnykitchen.com/recipe-index/dairy-free/
    The Mexican Meatloaf is super yummy!
    Best of luck to you,
    Nancy

  31. Miz Helen Says:

    We are going to just love this casserole, it looks delicious. Hope you are having a great weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  32. Malinda Says:

    I just made this tonight and it was delicious. However, it turned out really watery. Does anyone know why this might be the case?

  33. admin Says:

    I’m so happy to hear you liked this casserole but sorry you found it too watery. The only things I could think of are maybe you didn’t drain the beans enough, or when you defrosted the corn, there was some water left with it or maybe there was to much liquid with your chopped tomatoes. I hope you’ll have better luck next time.
    With my very best wishes,
    Nancy

  34. Cathy Says:

    Every time I read your posts they make me hungry. Even though I haven’t eaten my breakfast yet this looks so delicious!

  35. cindy Says:

    This sounds delicious … pretty sure I can make this gluten-free with a little searching! Thanks so much…

  36. admin Says:

    I’m bet you can Cindy. Best of luck!

  37. admin Says:

    Mission accomplished Cathy. Thank you!

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