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Wednesday, September 26 2018

It's true! You can get all the home-cooked flavor and warmth of a casserole meal without all the calories and fat. Clocking in under 400 calories and 15 grams of fat per serving, these healthy casserole dinners prove comfort food actually can be good for you. If you're looking to save time, we also have a few rotisserie chicken casseroles that can help you put your leftover chicken to good use!

Nonstick cooking spray
1 - tablespoon butter
1 - tablespoon all-purpose flour
1 - 8 ounce can no-salt-added tomato sauce
3/4 - cup reduced-sodium vegetable or chicken broth
1 - tablespoon chili powder
1 - teaspoon ground cumin
1 - teaspoon dried oregano, crushed
1/8 - teaspoon ground cinnamon
1 - 15 ounce can no-salt-added black beans, rinsed and drained
1 - 15 ounce can no-salt-added pinto beans, rinsed and drained
3/4 - cup chopped green sweet pepper
1 - 4 ounce can diced green chile peppers, undrained
1/2 - cup chopped onion
9 - 6 inches corn tortillas, cut into wedges
2 - cups shredded reduced-fat cheddar cheese (8 ounces)
Spring mix lettuce, halved cherry tomatoes, and/or sliced pitted ripe olives (optional)

Preheat oven to 350 degrees F. Coat a 2-quart rectangular baking dish with cooking spray. For sauce, in a small saucepan melt butter over medium heat. Stir in flour until smooth. Stir in the next six ingredients (through cinnamon). Cook and stir until thickened and bubbly. Cook and stir 1 minute more.

In a medium bowl combine the next five ingredients (through onion).
To assemble, spread 1/3 cup of the sauce in prepared baking dish. Top with three of the tortillas, one-third of the bean mixture, one-third of the remaining sauce, and 2/3 cup of the cheese. Repeat layers. Top with remaining tortillas, bean mixture, and sauce.
Bake, covered, 35 minutes. Sprinkle with remaining 2/3 cup cheese. Bake, uncovered, 10 minutes more or until cheese is melted. If desired, top with lettuce, tomato, and/or olives.


Get a little more heat with a poblano chile pepper instead of the green sweet pepper.

NUTRITION FACTS (Two-Bean Enchilada Casserole)
Per serving: 323 kcal , 11 g fat (7 g sat. fat , 0 g polyunsaturated fat , 1 g monounsaturated fat ), 32 mg chol. , 433 mg sodium , 38 g carb. , 10 g fiber , 5 g sugar , 19 g pro.

Posted by: AT 02:16 am   |  Permalink   |  Email