Low Fat Enchilada Casserole
Satisfy your Tex-Mex cravings while keeping it light with this Low Fat Enchilada Casserole! This easy, flavor-packed recipe layers tender corn tortillas, lean shredded chicken, hearty black beans, and a vibrant mix of salsa, green chiles, and aromatic spices like cumin and chili powder. Creamy dollops of fat-free Greek yogurt and a sprinkle of low-fat cheddar cheese bring richness without the extra calories, while fresh cilantro adds a refreshing finish. Perfect for busy weeknights, this dish comes together in just 50 minutes for a family-friendly meal that's as nutritious as it is delicious. Whether you're meal prepping or feeding a crowd, this healthier take on a classic enchilada casserole is sure to be a hit!
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Recipe Information
Ingredients
- 12 pieces corn tortillas
- 15 ounces canned black beans, drained and rinsed
- 8 ounces cooked chicken breast, shredded
- 1.5 cups low-fat shredded cheddar cheese
- 1 cup fat-free plain Greek yogurt
- 2 cups salsa
- 4 ounces diced green chiles
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 spray olive oil spray
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
Instructions
Preheat your oven to 375°F (190°C). Use an oven-safe non-stick spray to lightly coat a 9x13-inch baking dish.
In a large skillet over medium heat, lightly spray with olive oil. Add the chopped onion and garlic. Sauté until softened, about 5 minutes.
Add the drained black beans and diced green chiles to the skillet. Stir in the cumin, chili powder, salt, and black pepper. Cook for 2-3 minutes, allowing the flavors to combine. Remove from heat.
In a large bowl, combine the cooked shredded chicken, the black bean mixture, and 1 cup of salsa. Stir to mix thoroughly.
To assemble the casserole, start by spreading 1/3 cup of salsa on the bottom of the prepared baking dish.
Place 6 corn tortillas to cover the bottom of the dish. They may overlap slightly.
Spoon half of the chicken and bean mixture over the tortillas, spreading it evenly.
Sprinkle 1/2 cup of the low-fat cheddar cheese evenly over the chicken layer.
Layer with the remaining 6 tortillas. Top with the rest of the chicken mixture, followed by another 1/3 cup of salsa.
Finish by sprinkling the remaining 1 cup of cheddar cheese on top followed by dollops of the Greek yogurt.
Cover the casserole dish with foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 10 minutes, allowing the cheese to become bubbly and lightly browned.
Once done, remove from the oven and let the casserole sit for 5 minutes before slicing. Garnish with chopped cilantro before serving.
Nutrition Facts
Calories |
2969 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.4 g | 57% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 262 mg | 87% | |
| Sodium | 8861 mg | 385% | |
| Total Carbohydrate | 400.1 g | 145% | |
| Dietary Fiber | 80.2 g | 286% | |
| Total Sugars | 43.1 g | ||
| Protein | 220.5 g | 441% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 2204 mg | 170% | |
| Iron | 24.2 mg | 134% | |
| Potassium | 4832 mg | 103% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
