Low Sodium Enchilada Casserole
Take your taste buds on a flavorful journey with this Low Sodium Enchilada Casserole, a healthier spin on a classic comfort food. Packed with tender shredded chicken, hearty black beans, sweet corn, and vibrant spices like cumin and chili powder, this dish layers wholesome ingredients with cheesy goodness. A homemade enchilada sauce made from tomato paste and low-sodium chicken broth brings bold, savory flavor without the excessive sodium. Corn tortillas create the perfect base for each layer, while reduced-sodium cheddar offers that irresistible melted finish. With just 20 minutes of prep time, this casserole is ideal for busy weeknights or meal prep. Serve it warm, garnished with fresh cilantro, for a crowd-pleasing entrée that's big on flavor but easy on salt.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, diced
- 3 small Garlic cloves, minced
- 1 teaspoon Ground cumin
- 2 tablespoons Chili powder
- 6 ounces Tomato paste, no salt added
- 2 cups Low-sodium chicken broth
- 3 cups Cooked shredded chicken breast
- 1 15-ounce can Black beans, low-sodium, drained and rinsed
- 1 cup Frozen corn, thawed
- 9 units Corn tortillas
- 1.5 cups Cheddar cheese, shredded, reduced sodium
- 0.5 cup Cilantro, fresh, chopped
- 0.5 teaspoon Black pepper
Instructions
Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius).
In a medium saucepan, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic, ground cumin, and chili powder to the onions; cook for an additional 1 minute until fragrant.
Stir in the tomato paste and cook for another 2 minutes, stirring constantly.
Gradually whisk in the low-sodium chicken broth, ensuring the mixture is smooth and well combined. Bring the sauce to a simmer and cook for 5 minutes, stirring occasionally. Remove from heat.
In a large mixing bowl, combine the shredded chicken, drained black beans, corn, half of the chopped cilantro, and black pepper. Stir to mix.
Spread 1/2 cup of the enchilada sauce on the bottom of a 9x13 inch baking dish.
Layer 3 corn tortillas over the sauce in the baking dish.
Distribute half of the chicken mixture over the tortillas, followed by a third of the remaining sauce and a third of the shredded cheese.
Repeat with another layer of tortillas, the remaining chicken mixture, another third of the sauce, and another third of cheese.
Top with the final layer of tortillas, the last of the sauce, and the remaining cheese.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for another 10 minutes, or until the cheese is melted and bubbly.
Remove from the oven and let the casserole cool for about 5 minutes.
Sprinkle the remaining fresh cilantro over the top and serve warm.
Nutrition Facts
Calories |
3885 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.0 g | 150% | |
| Saturated Fat | 38.4 g | 192% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 758 mg | 252% | |
| Sodium | 1790 mg | 78% | |
| Total Carbohydrate | 373.8 g | 136% | |
| Dietary Fiber | 78.6 g | 281% | |
| Total Sugars | 49.6 g | ||
| Protein | 342.1 g | 684% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 1853 mg | 143% | |
| Iron | 33.0 mg | 183% | |
| Potassium | 5986 mg | 127% | |
*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.
