Skinny, Vegetarian Quinoa Enchilada Casserole

Skinny, Vegetarian Quinoa Enchilada Casserole


1 cup quinoa, uncooked and rinsed

1 cup onions, chopped

1 teaspoon garlic, minced

1 (15 oz) can black beans, rinsed and drained

1 (10-ounce) can Old El Paso mild red enchilada sauce or your favorite

1 (4.5-ounce) can Ortega mild green chiles, chopped

½ cup frozen corn kernels, defrosted

½ cup nonfat plain yogurt or fat-free sour cream

½ cup light Mexican cheese blend or light cheddar cheese

1 teaspoon chili powder

½ teaspoon cumin

½ teaspoon salt

Black pepper, to taste

¾ cup tomatoes, chopped and drained

⅓ cup scallions, chopped

½ cup light Mexican cheese blend or light cheddar cheese

6 tablespoons salsa

6 tablespoons Plain nonfat yogurt or fat-free sour cream


1. In a large saucepan add to 2 cups water. Stir in quinoa and cook according to package instructions; set aside.

2. Preheat oven to 350 degrees. Lightly coat a 9 x 9 inch square baking dish with cooking spray.

3. In a microwave safe bowl, add onions and garlic. Cook for 2-3 minutes to soften. In a large bowl, combine cooked quinoa, cooked onions and garlic, drained black beans, enchilada sauce, green chiles, corn, ½ cup yogurt or sour cream, ½ cup light shredded cheese, chili powder and cumin. Season with salt and pepper, to taste. Mix well.

4. Spread quinoa mixture into baking dish. Cover with foil and bake for 20 minutes. Remove from oven. Top with the tomatoes, scallions and ½ cup cheese. Bake uncovered for 10 more minutes. Let sit for at least 10 minutes to set, before slices into servings.

Makes 6 servings. Each serving 1 slice. Topped 1 tablespoon salsa and nonfat plain yogurt or sour cream, if desired.

Nutrition Facts

for 1 skinny serving
293 calories
7g fat
1g sat fat
0mg chol
15g prot
45g carbs
7g fiber
654 sod
4g sugar

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