Feeling Fit, Bit By Bit

All About Feeling Fit and Enjoying Life!

  • Beauty & Style
    • Active Style
    • Beauty
    • Cosmetics/Color
    • DIY Home Spa Day
    • DIY Makeover
    • Beauty DIY
    • Style
  • Enjoying Life
    • Dance
    • DIY Home Spa Day
    • Games & Toys
    • Healthy Home
    • Personal
    • Posture and Alignment
    • Relaxation & Stress Relief
    • Reward Yourself
    • Tips
    • Workout Recovery
  • Fitness
    • Dance
    • Exercise
    • Fitness
    • Fitness Books
    • Fitness Tech
    • Fitbit & Activity Tracking
    • Home Gym
    • For Yoga
    • Workout Media
    • Workout Recovery
  • Food
    • Coffee, Tea
    • Cooking Media
    • Cooking Product or Gadget Reviews
    • Eating Fit
    • Food
    • Food Product Reviews
    • Recipes
    • Sometimes Treats
  • Giveaways & Reviews
    • Current Giveaways
    • Fabulous Blogger Giveaways
    • Feeling Fit Reader Giveaway Policy & Terms
    • Previous Giveaways
    • Made In America Gift Guide
    • Reviews
      • Book Reviews
      • Cooking Media
      • Fitness Books
      • Fitbit & Activity Tracking
      • Games & Toys
      • Home Gym
      • Music Reviews
      • Reviews
      • Subscription Boxes
      • For Yoga
      • Workout Media
  • Tech & Gadgets
    • Fitbit & Activity Tracking
    • Fitness Tech
    • Tech & Gadgets
  • Blog
  • About This Blog
    • About This Blog
    • Advertising, Sponsored Post & Review Disclosure Policy
    • Contact Feeling Fit
    • Disclaimers
    • Feeling Fit’s Affiliations and Connection Partners
    • Feeling Fit Goes Social
    • Privacy Policy For Feeling Fit
    • Most Searched On Google
    • Slysam Feeling Fit YouTube Channel
    • Work With Feeling Fit – Our Media Kit
Home » Food » Eating Fit » Recipes » Healthy Inexpensive Enchilada Casserole Recipe

Healthy Inexpensive Enchilada Casserole Recipe

January 26, 2016 By Guest Contributor Leave a Comment

Eating Fit is an essential part of “feeling fit”. However, it is sometimes a challenge to eat healthy on a budget. This Enchilada Casserole Recipe kicks off Feeling Fit’s new series on Eating Fit on a Budget. Our first in the series is also a contributed guest recipe from Registered Dietitian Allison Stowell at  Guiding Stars!

 

Enchilada Casserole Recipe
Enchilada Casserole

Nutritionist Allison Stowell at Guiding Stars, a nutrition guidance program, provided a list of 7 recipes that are rated high on their nutrition scale and do not break the bank.

About Guiding Stars:

Guiding Stars is a nutritional guidance program that rates the nutritional quality of food using information from the Nutrition Facts Panel and the ingredients list. Foods are rated and receive a score based on the assignment of credits and debits:

  • One Guiding Star indicates good nutritional value
  • Two Guiding Stars indicate better nutritional value
  • Three Guiding Stars indicate the best nutritional value

Guiding Stars is not intended to tell you what to buy but rather point you toward foods that have more vitamins, minerals, dietary fiber, whole grains – and less fats, cholesterol, sugar, and sodium. 

Enchilada Casserole Recipe

Editors Note: I love that this recipe is full of inexpensive, easy to find ingredients. It yields enough to feed a family or to have delicious leftovers! The protein is primarily from beans, so it is an excellent option if you are a vegetarian or just enjoy a meat-free meal. Tip — Even if you are not a vegetarian, one or two weekly meat-free dinners saves grocery expense while still providing great health benefits! –Sam 

Print
Yum
Enchilada Casserole Recipe

Prep Time: 15 minutes

Cook Time: 50 minutes

Total Time: 1 hour, 5 minutes

Yield: 10

Serving Size: 225 grams

Ingredients

  • 1 T. olive oil
  • 1 onion, diced
  • 2 c. plain, no salt added tomato sauce
  • To taste: cumin, chili powder, oregano, garlic
  • 1 can no salt added black beans, rinsed and drained
  • 1 can low-sodium refried beans
  • 10-12 corn tortillas
  • 1 sm. can of diced green chiles
  • 1/2 to 2 large diced jalapeños
  • 1 c. mushrooms, quartered
  • 2 c. fresh spinach
  • 1 c. corn
  • 1 c. part-skim cheese, shredded
  • 1 avocado, sliced

Instructions

  1. Heat the oil in a large saucepan over medium heat. Saute the diced onion until it starts to soften.
  2. Reduce heat to medium-low and add the tomato sauce, spices to taste, black beans and refried beans.
  3. Add the rest of the vegetables to the sauce and bring to a simmer.
  4. Layer the casserole in a 9×13 baking pan. Start by adding a thin layer of the sauce to the bottom. Next add a layer of tortillas. Alternate sauce and tortillas until there’s about 1/4″ of space left.
  5. Sprinkle the cheese on top and cover loosely with aluminum foil. Bake at 350 Degrees
  6. Fahrenheit for 40 minutes.
  7. Remove foil and bake until cheese browns. Garnish with avocado.
Schema/Recipe SEO Data Markup by Yummly Rich Recipes
0.1
https://www.feelingfit.info/enchilada-casserole-recipe/

Thank you Guiding Stars for contributing this recipe. The recipe was originally published on Guiding Stars Affordable Nutrition for the New Year. The article features seven recipes that are designed to be healthy and affordable!

About Allison Stowell

Allison Stowell
Guiding Stars Dietitian, MS, RD, CDN

As a Registered Dietitian, Allison enables individuals to make positive, sustainable changes in their eating habits by stressing conscious eating, improving relationships with food and offering a non-diet approach for reaching and maintaining ideal body weight.

Filed Under: Eating Fit, Recipes Tagged With: affordable, budget, eating fit, recipe

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

For weekly tips, reviews, recipes, style and more!

Subscribe to our mailing list

* indicates required

Featured Ad:


Featured ad:

Resources For a Fit Lifestyle

Work out anytime, anywhere, with Beachbody On Demand! Get your FREE 7-Day Trial today!

Resources For The Fit Foodie

Resources for the Fashionably Fit

Joseph Nogucci Holiday 2013

karina dresses

Beauty Resources:

Madison Reed - Salon Quality At-Home Hair Color

The #1 Writing Tool

CoSchedule: The Editorial Calendar For WordPress

Yoga Download Promo Code

Categories:

Active Recreation Active Style Activity Tracking Beauty Beauty DIY Book Reviews Coffee, Tea Cooking Media Cooking Product or Gadget Reviews Cosmetics/Color DIY Home Spa Day DIY Makeover Eating Fit Enjoying Life Exercise Fair Trade Fitness Fitness Tech Food food Food Product Reviews For Bloggers For Yoga Giveaways Health health Healthy Home Home Gym Made in the USA Most Searched Personal Posture and Alignment Recipes Recreation Relaxation & Stress Relief Reviews Reward Yourself Saving Money Style Subscription Boxes Tech & Gadgets Tips Uncategorized Workout Media Workout Recovery
Everywhere

USFamilyGuide.com

The Network Niche

Copyright © 2023 · Magazine Pro Theme on Genesis Framework · WordPress · Log in