Health[ier] Enchilada Casserole

Drink a beer during this one.
Drink a beer during this one.

Upon searching for tonight’s dinner and something that will most likely freeze well, I discovered this recipe for enchilada casserole.  I was intrigued, but some of the ingredients I don’t like and I didn’t see ingredients that I do like (and need to get rid of).

My edition took a lot longer to cook due to me including non-instant rice, but I’m on vacation so I have all the time in the world right now but otherwise, it’s an easy dish to prepare.  Here’s the modified recipe that I created:

1 – 12oz. bottle of beer (for consumption while cooking – I chose Blue Moon because it’s what I had in stock)

1 cup uncooked long grain, brown rice
1 lb. 99% lean ground turkey
1 cup onion, chopped
2 cloves garlic, minced
1 tsp. chili powder
1 tsp. cumin
2 cups frozen corn
1 cup peppers, chopped (I used green bell peppers)

“Sour Cream” Layer:
16-17 oz. Greek yogurt (I used Fage 0%, it’s the closest to sour cream in my opinion, I don’t even notice the difference)
3 tbsp. flour
3/4 tsp. salt
3/4 tsp. garlic powder

To Hold It All Together:
3-5 whole wheat tortilla shells
16oz Ortega sauce (I chose mild because I’m a baby)
2 cups shredded Mexican cheese

  1. Cook the rice.  According to my directions, once the water boils it’ll take about 40 minutes for my 1 cup uncooked rice to create 3 1/2 cups cooked rice.
  2. Meanwhile, chop the veggies and mince the garlic.
  3. Preheat your oven to 350 degrees F.  It’s summer, it’s hot, so I waited until the last possible minute.  
  4. Saute the turkey, then add in peppers, onion, and garlic after turkey starts to cook.  Saute until onion is translucent and turkey is cooked.  I added a little salt here to draw out some moisture.
  5. Once cooked, add in cumin, chili powder, and corn.  I added a little drizzle of the Ortega here because I didn’t use green chile sauce.  Reduce heat and simmer for about 10 minutes (careful to not let it burn!)
  6. While simmering, we can prepare the mock sour cream layer – just mix all the ingredients.  Simple!
  7. Now to prepare the dish, get your 9×13 baking pan and spray with non-strick spray.
  8. Lightly coat the dish with Ortega sauce (or you can just coat your tortillas if you have a brush instead).
  9. Layer the dish with tortilla shells.  I cut them in halves and arranged them to have one layer with no gaps.
  10. Layer half of the turkey-veggie mixture.
  11. Layer half the rice.
  12. Layer half the mock sour cream.
  13. Layer some more Ortega sauce.
  14. Layer half the cheese.
  15. Repeat steps 9 – 13 (don’t add the cheese yet!)
  16. Put in the oven for about 40 minutes, then remove and add the other half of the cheese.  Bake until cheese is melted.
  17. Remove and let firm up (if you can wait that long — I generally cannot).
Ground Turkey Enchilada Casserole
Ground Turkey Enchilada Casserole

If I did my math right, it ends up having the below nutritional facts per serving (makes 12 “servings”, but let’s face it — I can’t eat just one serving).

Calories: 309
Fat: 9g
Sodium: 353mg
Carbohydrates: 34g
Protein: 25g

You could always use less cheese to cut back on calories, etc. but I love cheese so I wasn’t about to do that.  Or just use a healthier cheese option (also not something I skimp on).  And I’m sure you could cook more rice and use that as the layers instead of the tortilla shells if you wanted.  It was pretty tasty, but I didn’t cover the top layer with enough mock sour cream so the edges that weren’t covered got a little burnt.  Next time I’ll either make more of the mock sour cream or I’ll cover it with tinfoil while it cooks.  I think I might dip my tortillas in the sauce before putting them into the dish too, just to make them a little softer because I’m lazy and like to cut things with my fork instead of using a knife.  All of that aside, I thought it was absolutely delicious (but I love the taste of Ortega).  I’m a big, big fan of this one!



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Just a 20-something homegrown Buffalo sports loving, distance running, gin drinking kind of girl.

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