Details

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.

Ingredients


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

Directions

  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.