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Enchilada Casserole

Three Stars Guiding Stars
  • Servings:

    10 (252 g) as an appetizer
  • Prep Time:

    15 minutes
  • Cook Time:

    50 minutes


Amazingly delicious, healthy enchiladas start with whole-grain tortillas and enchilada sauce made from scratch. Put your own touch on the casserole by mixing up the vegetables with your family's favorites. This recipe is very flexible - if you're using canned goods that use a little more or a little less of any one ingredient, don't sweat it, just use what you've got!Not cooking for a crowd? Split this recipe into two 9x9 pans and freeze one for later! You won't get exhausted by eating the same thing for a week and a half straight, and you'll have an easy meal ready to pop in the oven on a busy night. Give it about an hour and a half to cook if you're working from frozen and you'll be good to go!
1 T. olive oil
1 onion, diced
2 c. plain, no salt added tomato sauce
To taste: cumin, chili powder, oregano, garlic
1 can no salt added black beans, rinsed and drained
1 can low-sodium refried beans
10-12 corn tortillas
1 sm. can of diced green chiles
1/2 to 2 large diced jalapeños
1 c. mushrooms, quartered
2 c. fresh spinach
1 c. corn
1 c. part-skim cheese, shredded
1 avocado, sliced
Enchilada Casserole


1. Heat the oil in a large saucepan over medium heat. Saute the diced onion until it starts to soften.
2. Reduce heat to medium-low and add the tomato sauce, spices to taste, black beans and refried beans.
3. Add the rest of the vegetables to the sauce and bring to a simmer.
4. Layer the casserole in a 9x13 baking pan. Start by adding a thin layer of the sauce to the bottom.Next add a layer of tortillas. Alternate sauce and tortillas until there's about 1/4? of space left.
5. Sprinkle the cheese on top and cover loosely with aluminum foil. Bake at 350 Degrees Fahrenheit for 40 minutes. Remove foil and bake until cheese browns. Garnish with avocado.


Nutritional Facts
Servings 10 (252 g)
Base Nutrients
Calories 349 kcal (17%)
Calories from Fat 74 kcal (0%)
Total Fat 8 g (13%)
Saturated Fat 2 g (11%)
Cholesterol 7 mg (2%)
Sodium 329 mg (14%)
Total Carbohydrates 54 g (18%)
Dietary Fiber 13 g (51%)
Protein 18 g (30%)
Vitamin A n/a
Vitamin C 12 mg (14%)
Calcium 203 mg (16%)
Iron 4 mg (21%)