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Receta Absolutely Delicious, Skinny Beef and Bean Enchilada Casserole
Add a photoForget all the tortilla rolling, I’ve got a skinny twist that’s easy to assemble and really, really good. This casserole has many of the same ingredients of a classic enchilada and some updated skinny ones too. For example, instead of adding a large amount of high fat cheese, I’m adding fat free cottage cheese to the layers and only topping with ½ cup of shredded reduced-fat cheese. The cottage cheese adds a rich, cheesy flavor. In addition, I’m using fat free sour cream and very lean ground beef. The skinny for one serving is 285 calories, 4 grams of fat and 7 Weight Watchers POINTS PLUS. One full fat serving has 429 calories and 24g fat. Best of all, this Mexican-style dish is loaded with flavor!
Ingredientes
- 8 ounces (½ of a 1-pound package) extra lean ground beef, I used Trader Joeâs 96/4, see healthy benefits
- 1 cup onions, chopped
- 1 clove garlic, minced
- 1 teaspoon chili powder
- ½ teaspoon ground cumin
- 1 (15-oz) can black beans, rinsed and drained
- 1 (4-oz) can Fire Roasted Diced Green Chiles
- 1 cup fat free sour cream
- ½ cup fresh corn kernels (cut from 1 cob) or ½ cup frozen and thawed
- ¼ cup fat free cottage cheese
- ¼ teaspoon garlic powder
- 8 (6-inch) Mission yellow corn tortillas, extra thin, see shopping tip
- 1 (10-oz) can enchilada sauce
- Topping
- ¾ cup tomatoes, chopped
- â cup scallions, sliced
- ½ cup shredded reduced-fat cheddar cheese
Direcciones
- Preheat oven to 350 degrees. Coat a 9â square pan with cooking spray. Glass or metal pan is fine.
- In a large nonstick pan, cook the beef, onions, garlic, chili powder and cumin over medium-high heat until onions are tender and beef is no longer pink. Stir often, breaking up the beef. Stir in black beans, undrained chile peppers and mix well. Remove from heat and set aside.
- In a small bowl, stir together sour cream, corn, cottage cheese and garlic powder.
- Place 4 tortillas, overlapping on the bottom of pan. Top with half the meat mixture, half the sour cream mixture and half the enchilada sauce. Reserve topping ingredients until baked. Repeat layers.
- Cover casserole with foil. Bake for 30-35 minutes, until heated through. Remove from oven, sprinkle with tomatoes, scallions and cheese evenly over the top of the casserole. Bake uncovered for about 10 minutes, until cheese is melted.
- Remove from oven and let sit for about 10 minutes to set. Cut into 6 servings. Remove servings with a spatula Note: It holds together even better if baked and refrigerated overnight. Just before serving, heat in a 350 degree oven or microwave until hot. Cut into 6 slices.
- Healthy Benefit
- Trader Joeâs extra lean ground beef is a terrific, healthy choice. It has 130 calories and 4 grams of fat for 4 ounces. If you canât find beef this lean, be sure to drain the fat in a colander after browning it. This step will cut the fat way down.
- Shopping Tip
- Mission (extra thin) yellow corn tortillas are sold in most supermarkets. Theyâre only 40 calories each compared to most tortillas at 60 calories. If you canât find them just use the regular ones.
- For more skinny recipes including weight watchers points, please join me at http://skinnykitchen.com
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 289g | |
| Recipe makes 6 servings | |
| Calories 521 | |
| Calories from Fat 77 | 15% |
| Total Fat 8.68g | 11% |
| Saturated Fat 2.88g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 15mg | 5% |
| Sodium 921mg | 38% |
| Potassium 1088mg | 31% |
| Total Carbs 87.62g | 23% |
| Dietary Fiber 11.1g | 37% |
| Sugars 6.96g | 5% |
| Protein 25.21g | 40% |
Comentarios
16 de Enero de 2012Weight Watchers (old points) 5
Weight Watchers POINTS PLUS 7
SKINNY FACTS: for one serving
285 calories, 4g fat, 24g protein, 42g carbs, 9g fiber, 295mg sodium, 5g sugar
For more skinny recipes including weight watchers points, please join me at http://skinnykitchen.com
