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Enchilada Casserole with Roasted Corn and Peppers⏱ 55 min total
Recipes

Enchilada Casserole with Roasted Corn and Peppers

Per 1 serving · 496 g · 15 ingredients

Calories
759
38%
of a 2,000 cal day
  • Protein
    28g
    15% of calories
  • Carbs
    103g
    54% of calories
  • Fat
    26g
    31% of calories
Portion

At a glance

One serving of Enchilada Casserole with Roasted Corn and Peppers (496 g) has 759 calories, with 28 g of protein, 103 g of carbohydrates and 26 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (57% DV), dietary fiber (42% DV) and Vitamin A (23% DV). Keep an eye on sodium and saturated fat, which provide 121% and 54% of the daily value.

Per 100 g
153cal
medium energy density
Protein per 100 cal
3.7g
Net carbs
91g
carbs minus fiber
Fiber
12g
15 g sugar

High in

20%+ of the daily value

  • Protein57%
  • Dietary fiber42%
  • Vitamin A23%
  • Vitamin C99%
  • Thiamine58%
  • Riboflavin (B2)31%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Vitamin K15%
  • Vitamin B1217%
  • Potassium17%

Watch

20%+ of the daily value

  • Sodium121%
  • Saturated fat54%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 30 min
  1. 1

    Preheat oven to 400°F. Lightly grease a 9x13-inch baking dish.

  2. 2

    Heat 2 teaspoons of the olive oil in a large nonstick skillet over medium-high heat. Add the diced red onion, red bell peppers, green bell peppers, and jalapeño; season with half the chili powder and half the cumin. Cook, stirring occasionally, until crisp-tender and lightly browned, 6–8 minutes; transfer to a bowl.

  3. 3

    Add the remaining 1 teaspoon olive oil to the skillet. Stir in the drained corn and cook until lightly charred in spots, 3–5 minutes. Return the pepper-onion mixture to the pan, sprinkle in the remaining chili powder, cumin, and the salt, and toss to coat. Remove from heat.

  4. 4

    Cut the tortillas into thin strips. In a bowl, stir the refried beans with 2–4 tablespoons water until easily spreadable.

  5. 5

    Spread a thin layer of enchilada sauce over the bottom of the baking dish. Layer in this order: half of the tortilla strips, all of the refried beans (spread evenly), half of the sautéed corn and peppers, half of the remaining enchilada sauce, and half of the cheese. Repeat with the remaining tortillas, vegetables, sauce, and cheese.

  6. 6

    Cover tightly with foil and bake until the casserole is heated through, sauce is bubbling, and cheese is melted, 18–22 minutes.

  7. 7

    Let rest 5 minutes. Serve topped with chopped cilantro and a dollop of sour cream.

Vitamins & minerals

Amounts for 1 serving (496 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A203 μg
23%
Vitamin C89 mg
99%
Vitamin D0.3 μg
2%
Vitamin E2 mg
16%
Vitamin K18 μg
15%
Thiamine1 mg
58%
Riboflavin (B2)0.4 mg
31%
Niacin7 mg
41%
Vitamin B60.4 mg
31%
Folate (B9)269 μg
67%
Vitamin B120.4 μg
17%
Pantothenic acid1 mg
21%
Choline50 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium494 mg
49%
Iron8 mg
94%
Potassium791 mg
17%
Magnesium90 mg
21%
Phosphorus592 mg
85%
Zinc3 mg
28%
Copper0.3 mg
39%
Manganese1 mg
50%
Selenium51 μg
92%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene36 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene964 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride59 μg—
Fructose2 g—
Galactose0.2 g—
Glucose2 g—
Glutamic acid6 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0.2 μg—
Lysine1 g—
Maltose4 g—
Methionine0.4 g—
Monounsaturated fats10 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol111 μg—
Serine1 g—
Starch74 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60.4 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 759 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 144min
    Walking (3.5 mph)
  • 91min
    Cycling (moderate)
  • 63min
    Running (6 mph)
  • 107min
    Swimming laps

Common questions

How many calories are in Enchilada Casserole with Roasted Corn and Peppers?

One serving of Enchilada Casserole with Roasted Corn and Peppers (1 serving) has 759 calories, which works out to 153 calories per 100 g. That is about 38% of a 2,000-calorie day.

Are Enchilada Casserole with Roasted Corn and Peppers high in protein?

It provides a solid 28 g of protein per serving (57% 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.

Are Enchilada Casserole with Roasted Corn and Peppers keto-friendly?

It is hard to fit into a strict keto diet. One serving has 91 g of net carbs and 54% 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 with Roasted Corn and Peppers?

2784 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Enchilada Casserole with Roasted Corn and Peppers?

15 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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