Low Sodium Enchilada Casserole

Savor the vibrant flavors of Mexican cuisine with this Low Sodium Enchilada Casserole—a healthier twist on a family favorite! Packed with tender shredded chicken, hearty black beans, sweet corn, and layers of corn tortillas, this comforting casserole features a homemade enchilada sauce made with no-salt-added tomato paste and low-sodium chicken broth to keep sodium levels in check without skimping on taste. Spiced with aromatic cumin and chili powder, and topped with reduced-sodium cheddar cheese, this dish offers all the richness of classic enchiladas in an easy, bake-and-serve format. Perfect for busy weeknights or a crowd-pleasing dinner, this layered casserole comes together in just 50 minutes and is garnished with fresh cilantro for a burst of freshness. Indulge guilt-free with this flavorful, low-sodium take on a Tex-Mex classic!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, diced
• 3 small Garlic cloves, minced
• 1 teaspoon Ground cumin
• 2 tablespoons Chili powder
• 6 ounces Tomato paste, no salt added
• 2 cups Low-sodium chicken broth
• 3 cups Cooked shredded chicken breast
• 1 15-ounce can Black beans, low-sodium, drained and rinsed
• 1 cup Frozen corn, thawed
• 9 units Corn tortillas
• 1.5 cups Cheddar cheese, shredded, reduced sodium
• 0.5 cup Cilantro, fresh, chopped
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius).

Step 2

In a medium saucepan, heat olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic, ground cumin, and chili powder to the onions; cook for an additional 1 minute until fragrant.

Step 4

Stir in the tomato paste and cook for another 2 minutes, stirring constantly.

Step 5

Gradually whisk in the low-sodium chicken broth, ensuring the mixture is smooth and well combined. Bring the sauce to a simmer and cook for 5 minutes, stirring occasionally. Remove from heat.

Step 6

In a large mixing bowl, combine the shredded chicken, drained black beans, corn, half of the chopped cilantro, and black pepper. Stir to mix.

Step 7

Spread 1/2 cup of the enchilada sauce on the bottom of a 9x13 inch baking dish.

Step 8

Layer 3 corn tortillas over the sauce in the baking dish.

Step 9

Distribute half of the chicken mixture over the tortillas, followed by a third of the remaining sauce and a third of the shredded cheese.

Step 10

Repeat with another layer of tortillas, the remaining chicken mixture, another third of the sauce, and another third of cheese.

Step 11

Top with the final layer of tortillas, the last of the sauce, and the remaining cheese.

Step 12

Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes.

Step 13

Remove the foil and bake for another 10 minutes, or until the cheese is melted and bubbly.

Step 14

Remove from the oven and let the casserole cool for about 5 minutes.

Step 15

Sprinkle the remaining fresh cilantro over the top and serve warm.

Nutrition Facts

Serving size	(2923.5g)

Amount per serving	% Daily Value*
Calories	3885.3

Total Fat 117.0g	0%
Saturated Fat 38.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 757.5mg	0%
Sodium 1789.9mg	0%
Total Carbohydrate 373.8g	0%
Dietary Fiber 78.6g	0%
Total Sugars 49.6g
Protein 342.1g	0%

Vitamin D 73.5IU	0%
Calcium 1852.8mg	0%
Iron 33.0mg	0%
Potassium 5985.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.9%

Protein: 34.9%

Carbs: 38.2%