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Enchilada Casserole

Enchilada Casserole

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MyPlate Kitchen
Makes: 8 Servings
Total Cost: $$$$
Cook Time: 30 minutes
Preparation Time: 15 minutes

It’s the best of both worlds: the deliciousness of enchiladas with the ease of a casserole! This recipe is perfect for a satisfying weeknight dinner.

Ingredients

  • 3 1/2 cups green enchilada sauce (28 oz can)
  • 1 can pinto beans, low-sodium (15.5 ounce, drained and rinsed)
  • 3 cups brown rice, cooked
  • 1 can corn, low-sodium (drained, 15.2 ounce or 1 1/2 cups frozen corn)
  • 12 corn tortillas, 6" across
  • 10 ounces Monterey Jack cheese, reduced-fat (2 1/2 cups shredded)

Directions

  1. Preheat oven to 350 degrees F.
  2. Drain and rinse the beans and corn (if using canned corn).
  3. Collect and measure all ingredients before starting to prepare the recipe.
  4. In a large bowl, mix enchilada sauce, beans, cooked rice, and corn.
  5. Place half of mixture on the bottom of a 9 inch x 13 inch pan or split it between two 9 inch square or round pans.
  6. Spread the corn tortillas evenly over the mixture. Place remaining mixture on top of tortillas.
  7. Top mixture with cheeese, and cover with foil. Bake for 15 to 20 minutes.
  8. Remove foil, and bake for 10 more minutes or until cheese is melted and sauce is bubbly.
  9. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Notes

Cook rice according to package directions.

If you made two pans, you can freeze one of them before baking. Double-wrap in foil and it will keep for up to 1 month in the freezer.

Source:

Colorado State University. Eating Smart Being Active Recipes.

Nutrition Information

Serving Size: 1 1/2 cups
Nutrients Amount
Total Calories 370
Total Fat 9 g
Saturated Fat 5 g
Cholesterol 19 mg
Sodium 631 mg
Carbohydrates 56 g
Dietary Fiber 9 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 18 g
Vitamin D 0 mcg
Calcium 340 mg
Iron 3 mg
Potassium 608 mg
N/A - data is not available
Nutrients Amount
Total Calories 370
Total Fat 9 g
Saturated Fat 5 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Cholesterol 19 mg
Carbohydrates 56 g
Dietary Fiber 9 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 18 g
Minerals
Calcium 340 mg
Potassium 608 mg
Sodium 631 mg
Copper 322 mcg
Iron 3 mg
Magnesium 111 mg
Phosphorus 440 mg
Selenium 17 mcg
Zinc 3 mg
Vitamins
Vitamin A 92 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0.3 mcg
Vitamin C 18 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 12 mcg
Folate 47 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 4 mg
Choline 47 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/4 cups
Grains 2 1/2 ounces
Protein Foods 1 ounces
Dairy 3/4 cups

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