Mexicana Corn & Spinach Enchilada Casserole

By Barbara Day, M.S., R.D., C.N.

This quick-&-easy recipe is loaded with antioxidants and good tasting ingredients. It’s a great recipe for a party since you can do-ahead without losing any of the great taste.

 

Nutrition Information Per Serving:  284 calories, 12 grams protein, 9 grams of fat, 41 grams of CHO,  4 grams of fiber, 1038 mg sodium.

Preparation Time: 10 minutes Boil Time: 10 minutes Bake Time: 20 minutes 

Serves: 8, 4 ½ X 3 ½ inch piece

Ingredients

  • Cooking spray
  • 1 medium onion, chopped
  • 1 pkg (10 oz) frozen chopped spinach, thawed
  • 2 cans (8 oz each) tomato sauce*
  • 1 can (12 oz) mexicorn, drained
  • 1 can (10 oz) mild enchilada sauce
  • 1 ¼ tsp chili powder
  • ¼ tsp dried oregano
  • 12 corn tortillas 6”
  • 6 oz mozzarella cheese, shredded
  • 1 cup Romaine lettuce, shredded
  • 1 cup fresh tomatoes, chopped

Instructions

Preheat over to 350 degrees. Drain thawed spinach and pat out excess moisture between paper towels. Combine onion,  spinach, tomato sauce, mexicorn, enchilada sauce, and seasoning. Mix well. Bring to a boil. Reduce heat and simmer for 5 minutes. Place corn tortillas in bottom of a 13X9X2 inch baking dish. Pour half of the spinach tomato mixture over tortillas, sprinkle with half of the mozzarella cheese. Repeat layers of spinach tomato mixture. Bake for 20 minutes. Sprinkle with remaining cheese. Bake an additional 5 minutes or until cheese is melted. Garnish with lettuce and tomato. Note: You can prepared ahead of time, refrigerate covered. Plan 40 minutes of heating time. Sprinkle with mozzarella cheese 5 minutes before serving or until cheese is melted.

 

Shopping List

  • 1 medium onion
  • 1 pkg (10 oz) frozen chopped spinach
  • 2 cans (8 oz each) tomato sauce
  • 1 can (12 oz) mexicorn
  • 1 can (10 oz) mild enchilada sauce
  • chili powder
  • dried oregano
  • 12 corn tortillas
  • Shredded mozzarella cheese
  • Romaine lettuce
  • fresh tomatoes

*You can use low sodium tomato sauce to lower the sodium in this recipe.

Image from: www.theheritagecook.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

 

 

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