⏱ 45 min totalQuick Shrimp Enchilada Bake
Per 1 serving · 512 g · 10 ingredients
of a 2,000 cal day
- Protein38g20% of calories
- Carbs102g55% of calories
- Fat20g24% of calories
At a glance
One serving of Quick Shrimp Enchilada Bake (512 g) has 735 calories, with 38 g of protein, 102 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (75% DV), dietary fiber (43% DV) and thiamine (60% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 123%, 39% and 45% of the daily value.
High in
20%+ of the daily value
- Protein75%
- Dietary fiber43%
- Thiamine60%
- Riboflavin (B2)24%
- Niacin46%
- Vitamin B628%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin C13%
- Vitamin E12%
- Vitamin K12%
- Potassium17%
Watch
20%+ of the daily value
- Sodium123%
- Saturated fat39%
- Cholesterol45%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ spray , about 1/3 second Cooking spray
¼ cup Enchilada sauce
3 oz Shrimp
¼ cup Sweet corn
2 tbsp Green chilies
3 tortilla, medium Flour tortillas- ¼ can Refried beans
¼ cup, shredded Cheddar cheese
2 tbsp Cilantro
¼ fruit Lime
Directions
- 1
Preheat the oven to 425°F. Lightly coat a 9-by-13-inch glass baking dish with cooking spray.
- 2
In a microwave-safe medium bowl, combine the shrimp, corn, chiles, and half of the enchilada sauce. Cover and microwave on High for about 2 1/2 minutes until heated through.
- 3
Spread half of the remaining enchilada sauce in the prepared baking dish. Layer with half of the overlapping tortillas. Evenly spread the refried beans over the tortillas, then top with the shrimp mixture. Add the remaining tortillas and pour the remaining sauce over them. Cover with foil.
- 4
Bake the casserole for about 20 minutes until it begins to bubble on the sides. Remove the foil, sprinkle cheese on top, and bake for an additional 5 minutes until the cheese is melted. Top with cilantro and serve with lime wedges.
Vitamins & minerals
Amounts for 1 serving (512 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 128 μg | 14% |
| Vitamin C | 12 mg | 13% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 1 mg | 60% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 274 μg | 68% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 115 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 458 mg | 46% |
| Iron | 7 mg | 89% |
| Potassium | 787 mg | 17% |
| Magnesium | 103 mg | 25% |
| Phosphorus | 750 mg | 107% |
| Zinc | 3 mg | 31% |
| Copper | 1 mg | 57% |
| Manganese | 1 mg | 47% |
| Selenium | 74 μg | 135% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 117 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 55 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 118 μg | — |
| Serine | 1 g | — |
| Starch | 75 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 735 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 139minWalking (3.5 mph)
- 88minCycling (moderate)
- 61minRunning (6 mph)
- 103minSwimming laps
Common questions
How many calories are in Quick Shrimp Enchilada Bake?
One serving of Quick Shrimp Enchilada Bake (1 serving) has 735 calories, which works out to 143 calories per 100 g. That is about 37% of a 2,000-calorie day.
Is Quick Shrimp Enchilada Bake high in protein?
It provides a solid 38 g of protein per serving (75% of the 50 g daily value), but protein supplies only 20% 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 Quick Shrimp Enchilada Bake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 90 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quick Shrimp Enchilada Bake?
2826 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quick Shrimp Enchilada Bake?
12 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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