Easy Chicken, Bean and Spinach Enchilada Casserole
February 01, 2023
Every delicious bite of this easy-to-prepare enchilada casserole includes just 6 simple ingredients that are key brain-healthy nutrients. Layers of enchilada sauce, whole grain corn tortillas, diced chicken, tender pinto beans, baby spinach, and a sprinkling of cheese come together quickly in this gooey, comforting casserole. And the nutrition profile is top notch. Chicken is one of the best sources of vitamin B3 (also known as niacin), which plays an important role in cognition and attention, and spinach (I use convenient, pre-washed baby spinach) is packed with lutein, an antioxidant essential for brain and eye health.
If you’re cooking for two, freeze leftovers for later. If you’re feeding a crowd, devour the whole thing. Either way, when you serve it, be sure to set out an array of colorful and nourishing toppings—avocado, tomatoes, cilantro, plain Greek yogurt, sliced black olives—and let everyone pick and choose from among their favorites. Kids may find this build-your-own activity especially appealing.
Easy Chicken, Bean and Spinach Enchilada Casserole
One 15-ounce can low-sodium pinto beans, drained and rinsed
One 12-ounce jar enchilada sauce (or one 15-ounce can)
1 package of twelve 6-inch corn tortillas, cut in half
1½ cups shredded reduced-fat Cheddar cheese
Optional toppings: sliced or diced avocado; fresh cilantro leaves; plain Greek yogurt, chopped tomato; sliced black olives
Directions
Preheat the oven to 350°F. Lightly oil or coat a 9 x 13-inch baking pan or dish with nonstick cooking spray and set aside.
Heat the oil in a large nonstick skillet over medium high heat. Add the spinach and cook, stirring frequently, until wilted, 3 to 5 minutes. Transfer to a medium-size bowl; add the chicken and beans and stir to combine.
To make the casserole, spread 1/4 cup enchilada sauce in the bottom of the prepared pan. Arrange 8 tortilla halves over the sauce, allowing them to overlap slightly. Top evenly with another 1/4 cup sauce, half the spinach mixture, and 1/2 cup cheese.
Repeat the next layer with 8 tortilla halves, 1/2 cup sauce, the remaining spinach mixture, and 1/2 cup cheese. Add the final layer with the remaining 8 tortilla halves, the remaining enchilada sauce, and the remaining 1/2 cup cheese.
Cover loosely with aluminum foil and bake until the casserole is heated through and bubbly, about 35 minutes. Cool slightly, slice, and serve with optional toppings.
Recipe Note
Created by Liz Weiss, MS, RDN
Liz is a registered dietitian nutritionist and has been passionate about healthy food and family nutrition for over 20 years. NeuroReserve is very pleased to partner with Liz to develop brain healthy recipes for Brain Table. Liz is the founder of Liz’s Healthy Table, an online platform providing countless resources centered on real food and family friendly recipes. Liz develops new innovative healthy recipes, hosts a bi-weekly foodie focused podcast and makes cooking videos that are sure to inspire the everyday cook. She also teaches hands-on and virtual cooking classes and nutrition basics to school children in and around Boston through a program called Kids Cooking Green. Liz’s mission is to help families of all ages and stripes discover the joy of wholesome and delicious food.
We at NeuroReserve are committed to equipping you with the diet and nutrition you need for lasting brain health. As you make progress with your diet, our product RELEVATE can help fill in the gaps where your diet falls short. RELEVATE is designed upon the framework of the evidence-backed Mediterranean and MIND diets, and includes 17 nutrients for long-term brain health. Click here to learn more about RELEVATE.
