Enchilada Casserole

Health score
9%
Enchilada Casserole
30 min.
4
360kcal

Suggestions


Are you ready to indulge in a deliciously satisfying dish that brings the vibrant flavors of Mexican cuisine right to your table? Look no further than this Enchilada Casserole! Perfect for a quick lunch, a hearty side dish, or even a main course, this recipe is not only easy to prepare but also packed with flavor and nutrition.

In just 30 minutes, you can whip up a delightful casserole that serves four, making it an ideal choice for family gatherings or casual get-togethers with friends. With a calorie count of only 360 kcal per serving, you can enjoy this dish without the guilt. The combination of ground sirloin, zesty jalapeño Monterey Jack cheese, and a rich tomato sauce creates a mouthwatering experience that will leave everyone asking for seconds.

This Enchilada Casserole is a fantastic way to incorporate wholesome ingredients like whole-wheat tortillas and fresh vegetables into your meals. The layers of savory beef and cheese, topped with a flavorful tomato mixture, make for a comforting dish that is sure to please even the pickiest eaters. So, roll up your sleeves and get ready to create a culinary masterpiece that will warm your heart and satisfy your taste buds!

Ingredients

  • tablespoon butter 
  • 1.5 tablespoons flour all-purpose
  • 8-inch flour tortillas whole-wheat ()
  • tablespoon garlic minced
  • pound ground sirloin 
  • cup lower-sodium beef broth fat-free
  • 1.5 ounces monterrey jack cheese shredded with jalapeño peppers
  • cup onion chopped
  • tablespoon 0%-less-sodium taco seasoning mix (such as Old El Paso)
  • ounce no-salt-added tomato sauce canned

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Heat a large nonstick skillet over medium-high heat.
  2. Add beef and onion to pan; cook 6 minutes, stirring to crumble.
  3. Preheat oven to 40
  4. Melt butter in a medium saucepan over medium-high heat.
  5. Add garlic; saut 1 minute.
  6. Sprinkle with flour; cook 30 seconds, stirring constantly.
  7. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally.
  8. Add 1 1/2 cups tomato mixture to beef mixture; reserve 1/2 cup tomato mixture.
  9. Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla.
  10. Spread reserved tomato mixture over tortilla. Top with cheese.
  11. Bake at 400 for 10 minutes or until cheese melts. Cool slightly.
  12. Cut into 4 wedges.

Nutrition Facts

Calories360kcal
Protein29.45%
Fat58.61%
Carbs11.94%

Properties

Glycemic Index
63.5
Glycemic Load
3.56
Inflammation Score
-5
Nutrition Score
15.506086966266%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.04mg
Quercetin
8.15mg

Nutrients percent of daily need

Calories:359.7kcal
17.99%
Fat:23.34g
35.91%
Saturated Fat:10.53g
65.82%
Carbohydrates:10.7g
3.57%
Net Carbohydrates:8.83g
3.21%
Sugar:3.92g
4.35%
Cholesterol:94.1mg
31.37%
Sodium:592.33mg
25.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.39g
52.77%
Vitamin B12:2.55µg
42.58%
Zinc:5.66mg
37.76%
Selenium:21.89µg
31.27%
Vitamin B3:6.12mg
30.61%
Phosphorus:278.53mg
27.85%
Vitamin B6:0.53mg
26.73%
Potassium:705.43mg
20.16%
Iron:3.32mg
18.43%
Vitamin B2:0.28mg
16.49%
Calcium:118.68mg
11.87%
Manganese:0.22mg
10.9%
Magnesium:38.35mg
9.59%
Vitamin C:7.83mg
9.5%
Vitamin A:474.43IU
9.49%
Vitamin E:1.36mg
9.09%
Vitamin B5:0.9mg
9.03%
Copper:0.17mg
8.72%
Vitamin B1:0.11mg
7.5%
Fiber:1.87g
7.49%
Folate:27.17µg
6.79%
Vitamin K:3.79µg
3.61%
Vitamin D:0.18µg
1.18%
Source:My Recipes