Enchilada Casserole

Health score
23%
Enchilada Casserole
45 min.
6
347kcal

Suggestions


Are you ready to elevate your meal game with a delicious and hearty Enchilada Casserole? This delightful dish is perfect for any occasion, whether you're hosting a family gathering, preparing a cozy lunch, or simply craving a satisfying main course. With a blend of black beans, corn, and zesty enchilada sauce, this casserole is bursting with flavor and nutrition.

What makes this recipe truly special is its versatility. It can easily serve as a side dish or take center stage as the main attraction on your dinner table. Plus, it's a fantastic way to sneak in some veggies while keeping things deliciously indulgent. The combination of reduced-fat cheese and low-fat sour cream ensures that you can enjoy this comforting meal without the guilt.

In just 45 minutes, you can whip up a dish that serves six, making it an ideal choice for busy weeknights or meal prep for the week ahead. The slow cooker does most of the work for you, allowing the flavors to meld beautifully while you go about your day. So gather your ingredients, roll up your sleeves, and get ready to impress your taste buds with this scrumptious Enchilada Casserole!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 11 ounce bell pepper with red and green peppers, drained canned
  • 8.5 ounce corn muffin mix 
  • 0.5 cup egg substitute 
  • 10 ounce enchilada sauce canned
  • 0.3 cup cilantro leaves fresh chopped
  • 1.5 teaspoons cilantro leaves fresh thinly sliced
  • tablespoons chilis diced green divided
  • 0.3 cup spring onion chopped
  • ounces cheddar cheese shredded reduced-fat
  • tablespoons cream sour low-fat
  • tablespoons roasted peppers red chopped
  • 0.5 cup salsa 

Equipment

  • bowl
  • slow cooker

Directions

  1. Place 2 tablespoons green chiles and next 6 ingredients (through enchilada sauce) in a 3 1/2-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting 4 hours.
  2. Combine remaining 1 tablespoon green chiles, egg substitute, muffin mix, and roasted bell peppers in a bowl. Spoon batter evenly over bean mixture in slow cooker. Cover and cook 1 hour or until corn bread is done.
  3. Sprinkle cheese over corn bread. Cover and cook 5 minutes or until cheese melts. Top each serving with sour cream; sprinkle with cilantro.

Nutrition Facts

Calories347kcal
Protein20.74%
Fat21.96%
Carbs57.3%

Properties

Glycemic Index
17.67
Glycemic Load
0.22
Inflammation Score
-8
Nutrition Score
19.055652037911%

Flavonoids

Luteolin
2.45mg
Kaempferol
0.09mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:346.87kcal
17.34%
Fat:8.54g
13.14%
Saturated Fat:3.36g
20.99%
Carbohydrates:50.12g
16.71%
Net Carbohydrates:40.23g
14.63%
Sugar:14.07g
15.63%
Cholesterol:10.96mg
3.65%
Sodium:1475.12mg
64.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.14g
36.28%
Vitamin C:51.13mg
61.98%
Phosphorus:454.08mg
45.41%
Fiber:9.89g
39.57%
Folate:102.22µg
25.56%
Selenium:16.18µg
23.11%
Vitamin B1:0.34mg
22.99%
Vitamin B2:0.38mg
22.25%
Calcium:216.32mg
21.63%
Iron:3.64mg
20.21%
Manganese:0.4mg
20%
Vitamin A:926.82IU
18.54%
Vitamin K:17.8µg
16.96%
Vitamin B6:0.31mg
15.4%
Potassium:528.05mg
15.09%
Magnesium:53.48mg
13.37%
Vitamin B3:2.43mg
12.14%
Copper:0.24mg
12.11%
Zinc:1.53mg
10.2%
Vitamin B5:0.82mg
8.18%
Vitamin E:0.93mg
6.21%
Vitamin B12:0.29µg
4.89%
Vitamin D:0.37µg
2.48%
Source:My Recipes
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