Enchilada Casserole with Spicy Black Beans

Well it’s that time of year again.  Everyone is health conscious, everywhere you look are ads for weight loss items and the gym parking lot is full.  New Years Resolutions.  Every year my goal is to lose weight, and as I’m getting older the desire is much stronger.  And it’s much harder.

It’s extra hard since I love to cook and I love food.  Luckily these days there are many tasty recipes that are on the lower-cal side of the spectrum.  One of my favorite sources for tasty healthier recipes is Cooking Light.  Almost everything I’ve ever cooked from that magazine has been delicious and this recipe is no different.  It really doesn’t even TASTE like it’s lighter.  The portions were large also, so it didn’t leave you hungry.  If you’re a fan of Mexican food you’re sure to love this.

Enchilada Casserole with Spicy Black Beans
Recipe from Cooking Light magazine, January/February 2012
Serves 4

1 lb lean ground beef (ground turkey would work fine too)
1 cup chopped onion
1 tbsp butter
1 tbsp minced garlic
1.5 tbsp all-purpose flour
1 cup lower- sodium beef broth
1 tbsp taco seasoning (it called for less-sodium but I used spicy)
1 (8 oz) can salt-free tomato sauce
4 (8-inch) whole-grain flour tortillas
1/3 cup shredded Monterey Jack cheese with jalapeno peppers


  • Preheat oven to 400 degrees.
  • In a large nonstick skillet over medium heat, brown beef and crumble with your spoon.  Add onion and cook until tender.
  • In a saucepan, melt butter over medium heat.  Add the garlic, saute for a minute then sprinkle with flour and cook an additional thirty seconds, stirring constantly.  Add in the broth, taco seasoning and tomato sauce and stir in well.  Bring to a boil and cook, stirring occasionally for two minutes.  Add 1.5 cups of this mixture to the browned beef, reserving 1/2 cup of the tomato mixture for later use.
  • Spray a pie plate with nonstick spray and place one tortilla in the bottom.  Top with one cup of beef mixture, then repeat the layers, ending with a tortilla.  Spread the reserved tomato mixture over the top, then sprinkle on the cheese.
  • Bake uncovered for 10 minutes, or until cheese is melted.  Cool slightly and cut into four wedges.

Spicy Black Beans

2 tsp canola oil
1 cup chopped red bell pepper
1 minced jalapeno pepper
2 tbsp fresh lime juice
1/4 tsp salt
1 (15 oz.) can black beans, rinsed and drained
1 tbsp fresh chopped cilantro


  • Heat a large nonstick skillet over medium heat, add the oil and swirl to coat the pan.
  • Add the red bell pepper and jalapeno pepper and saute for four minutes.  Add the lime juice, salt and beans and cook until heated through, about three minutes.  Sprinkle with cilantro and serve.

Enchilada Casserole – 377
Spicy Black Beans – 83

Enchilada Casserole with Spicy Black Beans


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