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20 minute dinner recipes

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Quick Shrimp Enchilada Bake


From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Shrimp enchiladas offer a taste of coastal Mexican cuisine but some versions contain so much cheese, butter and sour cream that they can pack a whopping 50 grams of fat per serving. Our version has vibrant flavor and only half the calories and 6 grams of fat per serving, plus we use precooked peeled shrimp so you can get the dish on your table fast enough for a weeknight supper. The addition of refried beans helps makes these enchiladas an excellent source of fiber as well.

8 servings | Active Time: 20 minutes | Total Time: 45 minutes



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


Per serving : 281 Calories; 6 g Fat; 2 g Sat; 0 g Mono; 121 mg Cholesterol; 37 g Carbohydrates; 23 g Protein; 6 g Fiber; 709 mg Sodium; 241 mg Potassium

2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 starch, 2 lean meat

Tips & Notes