Tuesday, February 7, 2012

Enchilada Casserole

5 Stars from CL. D and I thought it was plain. After looking at the ingredients, D added black bean dip (from Nuevo Cubano) to add some flavor.

Overall it was decent. 2-3 stars. But we thought it lacked a lot of flavor. And we can only imagine what it would have tasted like if D had used non-salt and lower salt ingredients like it called for. On the plus side, a portion was large.

Probably won't have again. We had with a Black Bean Salad.

Enchilada Casserole

Make a hearty, healthy Mexican casserole the whole family will enjoy. Substitute ground turkey and chicken broth instead of beef, if desired.

YIELD: Serves 4 (serving size: 1 wedge)
TOTAL:30 Minutes
COURSE: Casseroles, Main Dishes

1 pound ground sirloin
1 cup chopped onion
1 tablespoon butter
1 tablespoon minced garlic
1 1/2 tablespoons all-purpose flour
1 cup fat-free, lower-sodium beef broth
1 tablespoon 40%-less-sodium taco seasoning mix (such as Old El Paso)
1 (8-ounce) can no-salt-added tomato sauce
4 (8-inch) whole-wheat flour tortillas
1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese with jalapeño peppers

1. Heat a large nonstick skillet over medium-high heat. Add beef and onion to pan; cook 6 minutes, stirring to crumble.

2. Preheat oven to 400°.

3. 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.

4. 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.

Nutritional Information
Calories: 377; Fat: 14.6g; Saturated fat: 7g; Monounsaturated fat: 5.3g; Polyunsaturated fat: 1.6g; Protein: 30.2g; Carbohydrate: 32.4g; Fiber: 4.7g; Cholesterol: 76mg; Iron: 2.5mg; Sodium: 650mg; Calcium: 91mg

Cooking Light JANUARY 2012

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