Healthy(er) Beef Enchilada Casserole

The.Kitchen.Witch's picture

Feb. 22, 2016

Today Lyndsay's going to show you her updated, lighter version of a classic Tex Mex recipe for Beef Enchilada Casserole. You're going to want to book mark this one because it's super easy to make and even more delicious!


Onion 1 Medium , diced
Red pepper/Yellow pepper 1 Cup (16 tbs) , diced
Extra lean ground beef 1 Pound
Garlic powder 1 Tablespoon
Chili powder 1 Tablespoon
Onion powder 1 Teaspoon
Cumin powder 1/2 Teaspoon
Broccoli head 1 , chopped in small pieces
Carrots 1 Cup (16 tbs) , cut into small pieces
Beef stock 1 Cup (16 tbs) (no sodium added)
Black bean 1 Cup (16 tbs) , drained
Niblet corn 1 Cup (16 tbs) , drained
Green chili 1/2 Can (5 oz)
Cooked fresh spinach 1 Cup (16 tbs) , well drained and chopped
Shredded sharp cheddar cheese 3 Cup (48 tbs)
Whole wheat tortillas 10
Salsa 2 Cup (32 tbs)
Sour cream 1 Cup (16 tbs)



1. Saute the ground beef, peppers and onion in a non stick pan misted with cooking spray or olive oil over medium high heat until the vegetables are soft and beginning to caramelize and the ground beef is cooked through.

2. Add the seasonings, broccoli, carrot, and beef stock. Simmer 5-7 minutes uncovered until the vegetables are soft and the beef stock has almost evaporated.

3. Add the corn, black beans, chiles, and chopped spinach. Spread about 3/4 - 1 cup beef and vegetable mixture, and 1/4 cup cheese down the centre of each tortilla, roll up.

4. Place seam side down in two lasagna pans that have been sprayed with PAM.

5. Combine the salsa and sour cream and pour in equal amounts down the center of each enchilada casserole and smooth out to cover all.

6. Sprinkle with the remaining cheese. Wrap tightly and freeze for up to 6 months or bake right away.

7. Bake uncovered at 350 for 25-30 minutes. If baking from frozen, let thaw on the counter prior to baking.


8. Let rest 10 minutes before serving.

Recipe Summary

Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 1095Calories from Fat 461

 % Daily Value*

Total Fat 52 g80%

Saturated Fat 27 g135%

Trans Fat 0 g


Sodium 2360 mg98.33%

Total Carbohydrates 96 g32%

Dietary Fiber 13 g52%

Sugars 23 g

Protein 64 g128%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet