Skinny, Vegetarian Quinoa Enchilada Casserole



Quinoa enchilada casserole 2

If you’re craving south of the border cuisine, then give this super yummy recipe a try! It’s a lightened-up, healthy enchilada casserole chockfull of quinoa, black beans and corn. And it’s gluten-free. One serving has 293 calories, 7 grams of fat and 6 Weight Watchers Freestyle SmartPointsEach serving has 7 grams of fiber, too. It’s pure yumminess!!!

Prep Time: 15 minutes

Bake Time: 35 minutes


Ingredients for Casserole:

1 cup quinoa, uncooked and rinsed

1 cup onions, chopped

1 teaspoon garlic, minced

1 (15 oz) can black beans, rinsed and drained

1 (10-ounce) can Old El Paso mild red enchilada sauce or your favorite

1 (4.5-ounce) can Ortega mild green chiles, chopped

½ cup frozen corn kernels, defrosted

½ cup nonfat plain yogurt or fat-free sour cream

½ cup light Mexican cheese blend or light cheddar cheese

1 teaspoon chili powder

½ teaspoon cumin

½ teaspoon salt

Black pepper, to taste


Ingredients for Topping:

¾ cup tomatoes, chopped and drained

⅓ cup scallions, chopped

½ cup light Mexican cheese blend or light cheddar cheese


Ingredients for Optional Toppings:

6 tablespoons salsa

6 tablespoons Plain nonfat yogurt or fat-free sour cream


Instructions

1. In a large saucepan add to 2 cups water. Stir in quinoa and cook according to package instructions; set aside.

2. Preheat oven to 350 degrees. Lightly coat a 9 x 9 inch square baking dish with cooking spray.

3. In a microwave safe bowl, add onions and garlic. Cook for 2-3 minutes to soften. In a large bowl, combine cooked quinoa, cooked onions and garlic, drained black beans, enchilada sauce, green chiles, corn, ½ cup yogurt or sour cream, ½ cup light shredded cheese, chili powder and cumin. Season with salt and pepper, to taste. Mix well.

4. Spread quinoa mixture into baking dish. Cover with foil and bake for 20 minutes. Remove from oven. Top with the tomatoes, scallions and ½ cup cheese. Bake uncovered for 10 more minutes.  Let sit for at least 10 minutes to set, before slices into servings.

Makes 6 servings. Each serving 1 slice. Topped 1 tablespoon salsa and nonfat plain yogurt or sour cream, if desired.


Food Facts

Quinoa, pronounced keen-wah, is a tiny, round, nutritious grain. Over 5,000 years ago, high in the Andes Mountains, the Incas began to cultivate quinoa as one of their staple crops, believing that it gave power and stamina to their warriors. Quinoa was also used in their ceremonial rituals.


Healthy Benefits

Quinoa is high in protein, and a good source of fiber, iron, magnesium and potassium. Quinoa is low in gluten, so it’s a suitable grain for those with celiac disease who can’t tolerate wheat, barley, rye and many other grains.


Prep Tip
Quinoa is very easy to cook. Be sure to rinse it very well, otherwise the saponin coating on the seeds can give you a tummy ache.


Serving Tip

Serve this with my recipe for Skinny Guacamole Sticks and you’ll be all set for dinner!


Weight Watchers Freestyle SmartPoints
6
Weight Watchers SmartPoints
8

Weight Watchers POINTS PLUS 8

SKINNY FACTS: for 1 skinny serving
293 calories, 7g fat, 2g sat. fat, 10mg chol, 15g prot, 45g carbs, 7g fiber, 654 sod, 4g sugar
FACTS: for Freestyle SmartPoints
190 calories 2g sat. fat, 2g sugar, 10g protein