Beefy Green Chili Enchilada Casserole

Southwestern Black Bean Salad


The side dish that goes along with tonight’s entrée makes 3 extra servings that will go great on a salad or wrapped in a whole wheat tortilla for lunch the next day.

Beefy Green Chili Enchilada Casserole Ingredients:

1 pound ground sirloin
1 teaspoon minced garlic
1 (10 ounce) can diced tomatoes and green chilies
2 tablespoons chili powder
Salt and pepper to taste
12 (6 inch) flour tortillas, cut into quarters
1 cup frozen corn
2 cups canned green chili enchilada sauce
1 cup shredded, reduced-fat Monterey Jack cheese
1 cup shredded, reduced-fat Cheddar cheese

Supplies needed:
8x8 foil baking pan


1. In a large non-stick skillet, cook the sirloin and garlic until done, drain any excess liquid. Add the diced tomatoes and green chilies, chili powder, and season with salt and pepper, set aside.

2. Coat two 8x8 baking dishes with non-stick cooking spray.

3. Cover the bottom of the baking dishes with quartered tortillas. Layer each dish with one quarter of the meat mixture, half of the corn, ½ cup of the green enchilada sauce, ¼ cup of the Monterey Jack cheese, and ¼ cup of the Cheddar. Repeat layers, reserving a small amount of cheese for the top.

4. Preheat the oven to 350°F. Bake one entrée for 25 to 30 minutes or until bubbly. Let sit for 5 minutes and serve.

Makes 2 entrees, each entree serves 4

To freeze extra pan:
Do not bake before freezing. Cool to room temperature, then wrap, label, and freeze for up to 2 to 3 months.

Remove from freezer to defrost. Preheat the oven to 350°F. Bake for 30 minutes or until bubbly. Let sit for 5 minutes and serve.

Nutritional facts:
Calories 327
Fat 8g
Cholesterol 45 mg
Sodium 1052mg
Carbohydrate 39g
Fiber 3g
Protein 24g

Diabetic Exchange: 3 lean meat, 2½ starch

Southwestern Black Bean Salad Ingredients:

2 tablespoons olive oil
2 ears corn, kernels removed
1 (15 ounce) can black beans, rinsed
1 tomato, cored, seeded, and chopped medium
3 tablespoons minced fresh cilantro
2 scallions, sliced thin
3 tablespoons fresh lime juice from 2 limes
1½ teaspoons minced canned chipotle chiles in adobo sauce
½ teaspoon honey
Salt and pepper
1 avocado, pitted, peeled, and cut into ½-inch pieces


1. Heat 1 tablespoon of the oil in a medium skillet over medium-high heat until shimmering. Add the corn and cook, stirring occasionally, until golden brown, 6 to 8 minutes. Transfer the corn to a large bowl and stir in the beans, tomato, and cilantro.

2. In a separate bowl, whisk the scallions, lime juice, chipotle, honey, remaining tablespoon oil, ¼ teaspoon salt, and ¼ teaspoon pepper together. Pour over the salad and toss gently to coat.

3. Gently fold in the avocado and season with salt and pepper to taste before serving. Serves 7, ½ cup serving.

Nutritional facts:
Calories 150
Fat 9g
Cholesterol 0mg
Sodium 210mg
Carbohydrate 15g
Fiber 5g
Protein 4g

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