A ‘healthier’ enchilada pie

January 22, 2010 —

This month’s theme for cooking club is casseroles and I want to make one that’s somewhat healthy, in addition to satisfying the comfort-food-craving. I found this recipe on www.eatbetteramerica.com, a site a co-worker had recommended. I think I’ll give it a shot next week for the club but I’ll likely substitute in lean turkey and fat-free cheese to further healthify it. Let me know if YOU have a healthy casserole recipe as they’re somewhat hard to find!

GetImage.aspx“Healthified” beef enchilada pie from eatbetteramerica.com
prep time:15 min.  start to finish:55 min.  makes:6 servings

1    lb extra-lean (at least 93%) ground beef
1    medium onion, chopped (1/2 cup)
1    can (10 oz) red enchilada sauce
1/2    cup frozen corn, thawed, drained
1    can (4.5 oz) chopped green chiles, drained
1    teaspoon ground cumin
1    teaspoon chili powder
5    flour tortillas for burritos (from 11 oz package)
1    cup shredded reduced-fat Mexican cheese blend (4 oz)
Fat-free sour cream, if desired

1.    Heat oven to 350°F. In 12-inch nonstick skillet, cook beef and onion over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain. Reserve 1/4 cup enchilada sauce; set aside. Add remaining enchilada sauce, corn and chiles to beef mixture. Stir in cumin and chili powder. Reduce heat to medium-low; simmer uncovered 5 minutes.
2.    Spray 9-inch round (2-quart) glass baking dish with cooking spray. Place 1 tortilla in casserole; top with about 3/4 cup of the beef mixture and 3 tablespoons of the cheese. Repeat layers 3 times. Top with remaining tortilla, the reserved enchilada sauce and the remaining cheese.
3.    Bake, uncovered, 30 to 40 minutes or until hot and cheese is melted. Cool 5 minutes. Serve with sour cream.

1 Serving: Calories 290 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g, Trans Fat 1g); Cholesterol 55mg; Sodium 790mg; Total Carbohydrate 25g (Dietary Fiber 0g, Sugars 3g); Protein 22g Percent Daily Value*: Vitamin A 8%; Vitamin C 6%; Calcium 25%; Iron 15%

Courtney Tompkins has been part of the DMU marketing team since Nov. 2005 and loves promoting a school she believes in so thoroughly. Proud daughter and patient of DMU alumni, Courtney knows, first-hand, that Des Moines University is doing a world of good. A fan of all outdoor festivals, fruity drinks and nearly all edibles, she has a hard time narrowing down her list of favorite places to go and things to do but lists the Iowa State Fair as an all-time fave. She loves her 8-minute commute to DMU from Urbandale, a suburb of Des Moines. She and husband Tyler are owned by three large dogs, Tonka, Tucker and Tank.

Comments

  • Tea

    I love the website Courtney. Just in time to try it out this weekend.

  • http://www.dmu.edu/blog Courtney

    Just to follow up… I made this recipe, using ground turkey, a full cup of corn, reduced-fat cheese & low-fat sour cream. It was VERY yummy!