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January 16, 2012
Enchilada Casserole
Make a hearty, healthy Mexican casserole the whole family will enjoy. Substitute ground turkey and chicken broth instead of beef, if desired.
YIELD: Serves 4 (serving size: 1 wedge)
1 pound ground sirloin
1 cup chopped onion
1 tablespoon butter
1 tablespoon minced garlic
1 1/2 tablespoons all-purpose flour
1 cup fat-free, lower-sodium beef broth
1 tablespoon 40%-less-sodium taco seasoning mix (such as Old El Paso)
1 (8-ounce) can no-salt-added tomato sauce
4 (8-inch) whole-wheat flour tortillas
1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese with jalapeño peppers
Preparation
1. Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble.
2. Preheat oven to 400°.
3. Melt butter in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef mixture; reserve 1/2 cup tomato mixture.
4. Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.
Nutritional Information
Amount per serving
Calories: 377
Fat: 14.6g
Saturated fat: 7g
Monounsaturated fat: 5.3g
Polyunsaturated fat: 1.6g
Protein: 30.2g
Carbohydrate: 32.4g
Fiber: 4.7g
Cholesterol: 76mg
Iron: 2.5mg
Sodium: 650mg
Calcium: 91mg
Posted by Lisa at January 16, 2012 6:54 AM
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Comments
Nice. I'm a sucker for good enchiladas.
Posted by: Todd at January 17, 2012 5:59 AM