Healthy Bites: Tex Mex Enchilada Casserole

Published: Oct. 22, 2023 at 8:46 AM CDT
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PEORIA (25News Now) - A delicious and healthy casserole that is full of flavor!

Prep Time: 30 minutes

Cook Time: 45 minutes


  • Cooking spray
  • 1 pound extra lean (99%) ground turkey breast
  • 1 cup chopped onion
  • 1 cup chopped green pepper
  • 1 cup corn
  • 1 cup no salt added black beans, drained and rinsed
  • 1 cup salsa
  • 7 (6-inch) corn tortillas
  • ¾ cup light sour cream
  • 2 cups shredded Mexican cheese made with 2% milk
  • 1 ½ cups shredded lettuce
  • 1 ½ cups chopped tomato
  • ¼ cup chopped fresh cilantro leaves

Enchilada Sauce

  • 3 cups water
  • 4 ½ Tablespoons all-purpose flour
  • Cooking spray
  • 2 Tablespoons minced garlic
  • 3 Tablespoons chili powder
  • 3 teaspoons ground cumin
  • ¾ teaspoon salt


  • 1. Preheat oven to 400 degrees.
  • 2. Spray large skillet with cooking spray and cook ground turkey, onion and green pepper over medium heat until meat is no longer pink, about 7-10 minutes. Stir in corn, black beans and salsa, set aside.
  • 3. To make enchilada sauce, make a slurry by whisking cold water and flour together in a medium bowl. Spray the bottom of a medium saucepan with cooking spray and add garlic. Cook for 1 min on medium heat then whisk in slurry, chili powder, cumin and salt. Bring to boil then immediately reduce heat to low. Let simmer uncovered until sauce thickens, about 5 minutes.
  • 4. Spray the bottom of a 9 x 13 inch baking dish with cooking spray and lay 2 whole tortillas and 3 tortilla halves down to fully cover the bottom of dish, slightly overlapping. Layer with ½ of the cooked meat and vegetable mixture. Dollop 6 Tablespoons of sour
  • cream evenly over the meat mixture in 2 rows, 3 Tablespoons per row. Pour ½ of the enchilada sauce over, spreading out to cover entire dish. Sprinkle 1 cup of shredded cheese over entire layer. Repeat.
  • 5. Cover and bake for 30 minutes. Uncover and bake 15 minutes. Top with lettuce, tomato and cilantro before serving.

Serves 12

Nutrition Information

Per 1 piece

Calories: 210

Total Fat: 7g

Saturated Fat: 3g

Sodium: 460mg

Total Carbohydrate: 20g

Dietary Fiber: 4g

Total Sugars: 3g

Includes 0g Added Sugars

Protein: 17g