Enchilada Casserole

I love my Comfort Food Diet cookbooks. I’m not good at dieting because I can’t give up the baked goods or carbs. With these books, I can still eat the foods I love, but with less of the guilt. Although I’m sure they aren’t the healthiest recipes, they are better than the original versions.

Since purchasing the newest edition over the holidays, I’ve been experimenting with different dishes. After having a food block for a few months, it’s been great to find inspiration and try a few new ideas. Tonight it was enchilada casserole. I had to alter the recipe a little since we didn’t have all the ingredients, but it still tasted nice. It was a little dry from being in the oven, but topped with some sour cream or salsa it would be perfect!

Enchilada casserole

Source: Taste of Home Comfort Food Diet Cookbook: quick and easy favorites edition


1 cup of shredded reduced-fat Mexican cheese blend

1 pound of lean ground beef (I used 93/7)

6 (8 inch) flour tortillas

2 cups of salsa (or 6 oz Hunt’s tomato paste, which is what I used since we had no salsa)

1/4 teaspoon of ground cumin

1 (15oz) can of black beans (drain and rinse them first)

2 tablespoons of taco seasoning (reduced-sodium)

3/4 cup of reduced-fat sour cream (since hubby hates sour cream, I used queso)

1/4 cup of reduced-fat Italian salad dressing


While the oven is preheating to 400 degrees, cook the beef in a skillet. Once it’s browned, add the Italian dressing, salsa (or tomato paste), taco seasoning, black beans, and cumin.

When the beef mixture is cooked, put three tortillas at the bottom of a 2-qt oven dish. I used two tortillas because, for me, three would have made too thick of a layer. Now put a layer of the meat, followed by a layer of sour cream (or queso), and top with shredded cheese. Repeat the process again and put covered in the oven for 25 minutes.

After the time is up, uncover and put back in the oven for another 5 to 10 minutes. Once the dish is warm throughout, you’re ready to serve.



Layers of cheese and not as bad for you? Count me in. Here is the nutritional information for one serving.

Calories: 357; total fat: 12g; saturated fat: 5g; cholesterol: 45mg; sodium: 864 mg; total carbs: 37g; dietary fiber: 3g; protein: 23g.





2 thoughts on “Enchilada Casserole

  1. Is it possible to have “comfort food” and “diet” in the same sentence??? This looks so good. I’ll have to try it. It’ll be a nice change from our typical burrito night. 🙂

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