enchilada casserole (30% protein)

Olympian Member
  • Total Posts : 479
  • Reward points: 6449
  • Joined: 2002/12/18 05:26:06
  • Location: North Vancouver Canada
  • Status: offline
2003/10/14 19:31:00 (permalink)

enchilada casserole (30% protein)

1 lb low fat ground beef, ground turkey or shredded chicken
1 pck. dry taco seasoning mix
1/2 cup water
15-0x. can vegetarian refried beans
15. oz can enchilada sauce (medium or hot)
2 10 oz. cans Campbell's reduced fat cream of mushroom soup
1/5 cups shredded reduced fat cheddar
12 corn tortillas
nonstick spray

Preheat oven to 400F. Breown meat (with onions if desired) in a skillet, then drain. Add taco seasoning and water. Simmer 15 min.

In separate bowl, combine beans, ench. sauce and soups. Add meat mix and stir. In bottom of 13x9 casserole dish w/ nonstick spray, add 2 ladles of meat/soup sauce, to cover bottom. Sprinkle thin layer of cheese, and layer six tortillas, repeat layering of sauce, sheese and tortillas Finish with layer of sauce and cheese. Bake 30 min or until cheese in center bubbles. Makes 12 servings.

272 cal, 21 g protein, 24.5 g carb, 8.7 g fat, 3.4 g fiber.

0 Replies Related Threads

    Jump to:
    ©2019 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2019 APG vNext Commercial Version 5.5