Entree/Turkey

Lightened Up Enchilada Casserole

 Loaded with ground turkey, chilies, beans, corn, tortillas, ooey gooey cheese and smothered in the easiest homemade sauce, this flavorful dish has all the makings of enchiladas minus the fat and the fuss.

Lightened Up Enchilada Casserole

Super easy to throw together, only 288 calories per serving, 21 grams of protein and 5 grams of fiber…..it’s a win all around.
 
Lightened Up Enchilada Casserole

Well, Spring/Easter Break is officially over and it’s back to the insanity of real life. It’s funny because even though I only have to get 1 kid to school on time (my man-child of a three year old is still at home with me, I refuse to even think about him going to school…ever….why must they grow up so fast?!) Anyways, I have to say, it’s a struggle most mornings to get out the door. I’d like, no, I’d LOVE to say it’s because we overslept but my daughter is a TERRIBLE sleeper and it’s pretty common for her to try and get up for the day at 3am. Yes, you read that right, 3 A-freakin-M. I had to make a rule that we wouldn’t be getting up for the day before 4:30am. It’s an actual rule. Who has to make up rules like that? Lol, aaanyways, I bring all that up to basically say that week days can be super long, super busy, and SUPER exhausting and in spite of all that, you still want to gather everyone around at dinner and just enjoy each other before the insanity of another day (or the insanity of bedtime routines, those of my readers with young kiddos) This casserole (ha, ha, ha yes, there is a recipe hidden here somewhere) is so easy to throw together. It totally meets all the qualifications that a weekday meal requires. Simple and basic ingredients. Low fat, high in protein and fiber. Packed with flavor but mild enough that even youngest can partake. This has all the makings of a family favorite.

Lightened Up Enchilada Casserole

Now before you get started I have a few quick notes.

1) There is a lot of flavor happening in this dish but I kept the spiciness on the mild side so that it would be very family friendly. If you prefer more heat and have a family of brave eaters. I included a couple different options with varying levels of heat.
2) I’ve made this with diced chicken thighs as well as ground turkey and both were great. I’m sure ground beef or shredded chicken breast would work really well as well. Work with what you have on hand, this dish is super flexible.
3) I’m not in any way being compensated from Burman’s Hot Sauce or Chalula Hot Sauce. I just really love their products:)

Lightened Up Enchilada Casserole

  • Yield: 9 servings
  • Prep Time: 20 minutesAppx 1 pound extra lean ground turkey (I used 1.2 pounds 93% lean )*
  • Cook Time: 35 minutes

Ingredients

  • Appx 1 pound extra lean ground turkey (I used 1.2 pounds 93% lean )*
  • 1 small onion, diced
  • 1/2 tablespoon minced garlic
  • 28 ounce can tomato purée
  • 1/2 cup reduced fat reduced sodium chicken broth
  • 1 4ounce can crushed or diced green chilies
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 1/2 teaspoon garlic salt
  • 1/4 teaspoon black pepper
  • 2 teaspoon paprika
  • 2 tablespoons favorite hot sauce**
  • 2 cups chopped fresh cilantro
  • 1 cup canned corn (drained)
  • 1 cup canned black beans (drained, rinsed)
  • 10  small white or yellow corn tortillas
  • 1 1/4 cups shredded mexican style cheese
  • Optional: Add a total of 2 4ounce can of green chilies for a moderate amount of extra spicy heat.
  • Optional: Add 1/2-1 Serrano pepper (finely diced) if you like a high amount of heat.

Instructions

  1. Preheat oven 350

  2. Spray a medium to large pan (you'll be making quite a bit of sauce so make sure it's deep enough) with cooking spray and  begin browning the ground turkey on a low/medium heat.

  3. Once the turkey is about halfway cooked ( you should still see areas of pink) add the minced garlic and onion and continue browning the meat, stirring frequently.

  4. Once the turkey is cooked through, add the tomato purée, broth, 1-2 cans green chilies, seasonings, hot sauce, and cilantro.

  5. Stir in the beans and corn and the diced serrano pepper now if you are going the spicy route.

  6. Simmer for 10 minutes.

  7. In a greased 9x13 inch glass or ceramic dish, spread a thin layer (appx 1 cup) of the meaty enchilada sauce.

  8. Lay out 5 corn tortillas on top of the sauce, slightly overlapping. (I divided the 5th one and used it along one side for even coverage)

  9. Spread half of the remaining sauce over the tortilla layer.

  10. Sprinkle with 1/2 cup of shredded cheese.

  11. Repeat step 8 with the remaining tortillas.

  12. Spread the remaining sauce over the tortillas.

  13. Sprinkle with 3/4 cup of shredded cheese.

  14. Bake at 350 for 20 minutes.

  15. Allow to set for 10-15 minutes before serving.

Notes

* beef or chicken (ground, shredded, diced) can be substituted
** I used Burman's Hot Sauce (from Aldi's ) but Chalula Hot Sauce would also work really well. If you can't find either one of those, I'm sure any hot sauce would get the job done fairly well.

I served this with a dollop of plain greek yogurt and a green side salad.

Nutrition Facts Servings 9 Amount Per Serving Calories 289 Total Fat 10g Saturated Fat 4g Monounsaturated Fat 0g Polyunsaturated Fat 1g Trans Fat 0g Cholesterol 61mg Sodium 558mg Potassium 221mg Total Carbohydrate 29g Dietary Fiber 5g Sugars 6g Protein 21g

Lightened Up Enchilada Casserole

 

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