⏱ 45 min totalEnchilada Casserole
Per 1 serving · 437 g · 13 ingredients
of a 2,000 cal day
- Protein13g15% of calories
- Carbs55g61% of calories
- Fat10g25% of calories
- ✓ Cholesterol free
At a glance
One serving of Enchilada Casserole (437 g) has 338 calories, with 13 g of protein, 55 g of carbohydrates and 10 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (27% DV), dietary fiber (64% DV) and Vitamin A (25% DV).
High in
20%+ of the daily value
- Protein27%
- Dietary fiber64%
- Vitamin A25%
- Vitamin C86%
- Vitamin E27%
- Vitamin K335%
Good source of
10–19% of the daily value
- Choline12%
- Calcium15%
- Zinc19%
- Selenium10%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium Onion
¼ medium Red bell pepper
¼ medium Zucchini
¼ tbsp Garlic
¼ tsp, ground Oregano
¼ tsp, ground Basil
½ tsp Chili powder
¼ can Tomatoes
¼ can Black beans
¼ cup Sweet corn
1 ¼ cup Swiss chard
1 ½ tortilla Corn tortillas
¼ fruit Avocado
Directions
- 1
Chop the onions, red bell pepper, and zucchini. Mince the garlic.
- 2
Preheat the oven to 375°F. Heat 2 tablespoons of water in a large skillet over high heat. Add the onion and bell pepper, and sauté for 5 minutes.
- 3
Reduce heat to medium, add garlic, oregano, basil, and chili powder. Sauté for 1-2 minutes, adding water as needed.
- 4
Stir in tomatoes, beans, zucchini, corn, chard, and 4 tortillas. Cook covered for 5 minutes, stirring halfway.
- 5
Blend 1 cup of the mixture until smooth, return to pot, and stir. Spoon into a 9×13-inch baking dish.
- 6
Scatter remaining tortillas on top and bake uncovered for 15 minutes.
- 7
Remove from oven, let stand for 5 minutes before serving. Top with diced avocado.
Vitamins & minerals
Amounts for 1 serving (437 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 223 μg | 25% |
| Vitamin C | 78 mg | 86% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 402 μg | 335% |
| Thiamine | 1 mg | 44% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 165 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 152 mg | 15% |
| Iron | 5 mg | 63% |
| Potassium | 1,237 mg | 26% |
| Magnesium | 146 mg | 35% |
| Phosphorus | 345 mg | 49% |
| Zinc | 2 mg | 19% |
| Copper | 1 mg | 58% |
| Manganese | 1 mg | 47% |
| Selenium | 6 μg | 10% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 66 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,541 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,207 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 338 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Enchilada Casserole?
One serving of Enchilada Casserole (1 serving) has 338 calories, which works out to 77 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Enchilada Casserole high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Enchilada Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Enchilada Casserole?
437 mg per serving.
How much sugar is in Enchilada Casserole?
7.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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