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Enchilada Casserole

Enchilada Casserole

3 Ratings
3 Ratings
Recipe Image
Image of Enchilada Casserole Recipe on a plate.
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 (28 ounce can) green enchilada sauce
  • 1 can (15.5 ounces) low-sodium pinto beans, drained and rinsed
  • 3 cups brown rice, cooked
  • 1 1/2 cups frozen corn
  • 12 (6-inch) corn tortillas
  • 10 ounces low-fat Monterey Jack cheese (2 1/2 cups shredded)

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 350 degrees F.
  3. In a large bowl, mix enchilada sauce, beans, cooked rice, and corn.
  4. Place half of mixture on the bottom of a 9x13-inch pan or split it between two 9-inch square or round pans.
  5. Spread the corn tortillas evenly over the mixture. Place remaining mixture on top of tortillas.
  6. Top mixture with cheese, and cover with foil. Bake for 15 to 20 minutes.
  7. Remove foil and bake for 10 more minutes or until cheese is melted and sauce is bubbly.
  8. 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.

Learn more about:

Source:

Eating Smart, Being Active
Colorado State University

Nutrition Information

Serving Size: 1 1/2 cups
Nutrients Amount
Total Calories 361
Total Fat 9 g
Saturated Fat 5 g
Cholesterol 19 mg
Sodium 631 mg
Carbohydrates 55 g
Dietary Fiber 8 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 340 mg
Iron 3 mg
Potassium 600 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 361
Total Fat 9 g
Saturated Fat 5 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Cholesterol 19 mg
Carbohydrates 55 g
Dietary Fiber 8 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 340 mg
Potassium 600 mg
Sodium 631 mg
Copper 319 mcg
Iron 3 mg
Magnesium 110 mg
Phosphorus 436 mg
Selenium 17 mcg
Zinc 3 mg
Vitamins
Vitamin A 91 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.3 mg
Vitamin C 17 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 12 mcg
Folate 49 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 43 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

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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