Shrimp Enchilada Bake

Shrimp enchiladas contain so much cheese, butter and sour cream that they can come to 50 grams of fat per serving. However you can have a taste of coastal Mexican cuisine with this version that is full of flavour but has only half the calories and 6 grams of fat per serving. Using precooked, peeled shrimp means that you can get this dish to the table fast enough for a week night meal.

 

Ingredients

  • 1 pound peeled cooked shrimp
  • 1 cup frozen corn, thawed
  • 2 x 4-ounce cans chopped green chillies, (not drained)
  • 2 cups canned green enchilada sauce, or green salsa, divided
  • 12 corn tortillas
  • 1 15-ounce can non-fat refried beans
  • 1 cup reduced-fat shredded cheese
  • ½ cup chopped fresh cilantro
  • 1 lime, cut into wedges

Method

  1. Preheat oven to 425°F.
  2. Coat a 9 x 13″ baking dish with cooking spray.
  3. Combine shrimp, corn, chillies and ½ cup enchilada sauce (or salsa) in a microwave-safe medium bowl.
  4. Cover and microwave on High until heated through, about 2½ minutes.
  5. Spread ¼ cup enchilada sauce (or salsa) in the prepared baking dish.
  6. Top with a layer of 6 overlapping tortillas.
  7. Spread refried beans evenly over the tortillas.
  8. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas.
  9. Pour the remaining sauce (or salsa) over the tortillas.
  10. Cover with foil.
  11. Bake the casserole until it begins to bubble on the sides, about 20 minutes.
  12. Remove the foil; sprinkle cheese on top.
  13. Continue baking until heated through and the cheese is melted, about 5 minutes more.
  14. Top with cilantro and serve with lime wedges.

Serves 8 – Nutrition Per Serving
Calories 291, Fat 6g, Fibre 6g, Carbohydrate 36g, Protein 24g, Sugar 2g