Enjoy this favorite Mexican dish of mine that is healthier, but still delicious! Heather’s favorite healthy pick is her side dish which pairs nicely to this meal!

You will need a 9 inch round pie pan, or a circular glass dish close to those dimensions for this meal.


Enchilada Bake:

  • 1 pound ground sirloin or ground turkey
  • 1 cup chopped onion
  • 1 tablespoon butter
  • 1 ½ tablespoons all-purpose flour
  • 1 cup fat-free lower sodium beef broth
  • 1 tablespoon less sodium taco seasoning (example: Old El Paso)
  • 1 (8-ounce) can no-salt added tomato sauce
  • 4 (8-inch) whole-wheat flour tortillas 
  • 1/3 cup (1 ½ ounces) shredded Monterey jack cheese
  • 1 tablespoon minced garlic

Side Dish:

  • 1 can less sodium black beans
  • 1 can diced tomatoes and green chilis (such as Rotel)
  • One batch of Cilantro


  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Heat large skillet on medium-high. Cook beef and onion for 6 minutes in pan, stirring frequently until beef crumbles.
  3. Use medium saucepan and heat over medium-high. Melt butter. Next, sauté garlic for 1 minute in pan. Sprinkle flour into pan and stir frequently while cooking for 30 seconds. Broth, tomato sauce and taco seasoning will be added next. Bring mixture to a boil, then cook 2 more minutes while stirring seldomly. Measure 1 ½ cups of tomato mixture, and add it to the beef mixture. Make sure to save ½ cup tomato mixture and place it aside. 
  4. Use the 9-inch pie plate or 9-inch circular glass dish. Place 1 tortilla on the plate/dish. Add 1 cup beef mixture on top. Repeat layers until you end with tortilla. Take the remaining ½ cup tomato mixture and pour over top tortilla. Add cheese on top.
  5. Bake for 10 minutes, or until cheese is melted. Cool, cut into fourths, and enjoy!

Nutrition information:

  • Calories 377
  • Fat 14.6 g
  • Saturated Fat 7 g
  • Mono unsaturated fat 5.3 g
  • Poly unsaturated fat 1.6 g
  • Protein 30.2 g
  • Carbohydrate 32.4 g
  • Fiber 4.7 g
  • Cholesterol 76 mg
  • Iron 2.5 mg
  • Sodium 650 mg
  • Calcium 91 mg

Side Dish Directions

  1. Drain the canned items before pouring them into a bowl together. 
  2. Mix them together. 
  3. Finely chop cilantro. Mix ¼ a bunch or cilantro (or more if desired) into the combination, or use it as a garnish on top of a scoop.