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Monday Munchies: Enchilada Casserole

Posted: Monday, May. 20, 2013

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Photo by Lora Denton Photography.

Originally from England, Sarah Ryberg has lived in Charlotte for the last 12 years and is a graduate of UNC Charlotte. After two whirlwind weddings - one in Charlotte and another in her homeland - Sarah is settling into married life and learning what it takes to be a Mrs. You can reach Sarah at sarahmryberg@yahoo.com

When I first got married, I became really interested in cooking. I wanted to be the type of wife that cooked meals hubby bragged about. I’d never cooked anything but Hamburger Helper before, so it was something I enjoyed experimenting with.

The sad truth is I’ve become really lazy. I thought working a 6:00am-2:30pm schedule would inspire me to cook and bake more often, but I end up snoozing rather than cooking. On top of that, I ran out of inspiration. I never know what to cook, even after I’ve spent hours browsing on Pinterest.

However, this recipe for an Enchilada Casserole is a crowd pleaser. Not only is it on the healthier side of Mexican meals, it’s easy to make. In the efforts to inspire my way back into the kitchen, I’m sharing this delicious Mexican dish for all my fellow food lovers.

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 (There are gluten-free options available at Publix)
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.

Here are the nutritional details for the dish cooked with sour cream:

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

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