I have to apologize for the long time between posts. My increasingly busy schedule combined with the decreasing amount of sunlight in each day makes it difficult for me to find time and appropriate lighting to take photos of my food endeavors. Never-the-less, my blog must go on! And so tonight I present you with Enchilada Casserole, a simple, delicious, and healthy dinner (perfect for an extremely busy college student).
Once again, I have to give Cooking Light props for this recipe, although I did add my own little flair by spicing it up with some Renfro’s.
- 1 lb ground sirloin
- 1 cup onion, chopped
- 1 Tbsp butter
- 1-2 cloves garlic, minced
- 1 1/2 tsp all purpose flour
- 1 cup fat free, low sodium beef broth
- 1 Tbsp taco seasoning
- 1 (8 oz can) no salt added tomato sauce
- 1 Tbsp Mrs. Renfro’s green salsa (optional)
- 4 (8 inch) whole wheat tortillas
- 1/3 cup shredded Monterey Jack cheese
- Preheat oven to 400°. Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble. Set aside.
- Melt butter in a medium saucepan over medium-high heat. Add garlic; sauté 1 minute. Sprinkle with flour; cook 30 seconds, stirring constantly. Add broth, taco seasoning, and tomato sauce to pan. Bring to a boil; cook 2 minutes, stirring occasionally. Add 1 1/2 cups tomato mixture to beef mixture; reserve 1/2 cup tomato mixture. Add Renfro’s salsa to beef mixture if desired.
- Place 1 tortilla in a 9-inch pie plate. Top with 1 cup beef mixture. Repeat layers, ending with tortilla. Spread reserved tomato mixture over tortilla. Top with cheese. Bake at 400° for 10 minutes or until cheese melts. Cool slightly. Cut into 4 wedges.
Not only is this recipe easy to make and gentle on your waistline (especially for Mexican food), but it’s also easy on your wallet. The total cost of this recipe comes to about $10.00 or only about $3.00 per serving! You could easily spend $10.00 on just one Mexican dish at a restaurant. Even fast food Mexican restaurants like Chipotle or Qudoba cost around $7.00 for just one serving. Not to mention the fact that you would be eating at least twice as much fat, calories, and sodium if you ordered a similar dish at a restaurant.
Being the health nut that I am I’ve decided to start including the nutritional values of my recipes…or at least those that I speak of as being healthy. I feel it necessary to prove that I am not lying to you when I say a recipe is good for your wallet and your waistline. In this case, one serving of Enchilada Casserole is only 459 calories and with only 193 of those calories from fat! I challenge you to find a main dish at a Mexican restaurant that even comes remotely close to that. Good luck.
Calories 459 (193 from Fat), Total Fat 21g (saturated 9g, polyunsaturated 1.5g, monounsaturated 6.1g, trans 0.6), Cholesterol 99mg, Sodium 790, Total Carbohydrates 30g (Fiber 4.2g, sugars 4.6g), Protein 33g, Vitamin A 10%, Vitamin C 15%, Calcium 46%, Iron 24%