Chili-Taco Casserole

September/October 1995

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For a series on ABC's Good Morning America, we did an EatingWell Rx of the hosts' favorite recipes. One of Charles Gibson's favorites is a hearty Chili-Taco Casserole, which, before undergoing an EatingWell makeover, weighed in at 36 grams of fat per serving; that has now been reduced by more than a third.

"This casserole has too much sodium for someone with high-blood pressure. I would not salt the tortillas, and use low sodium canned ingredients. I do appreciate the lower fat. "
Chili-Taco Casserole

Makes: 6 servings

Active Time:

Total Time:


  • 2 teaspoons canola oil
  • 12 corn tortillas
  • 1/4 teaspoon salt
  • 1 15-ounce can chili with meat and beans
  • 1 15-ounce can pinto beans, rinsed
  • 1 10-ounce can enchilada sauce, (1 1/4 cups)
  • 1 8-ounce can no-salt-added tomato sauce
  • 1 tablespoon grated onion
  • 1 cup grated extra-sharp Cheddar cheese, (4 ounces)
  • 1/2 cup nonfat sour cream
  • 1/2 cup nonfat plain yogurt


  1. Preheat oven to 425°F. Coat 2 baking sheets and a shallow 3-quart baking dish with nonstick cooking spray.
  2. Brush oil lightly over one side of each tortilla. Sprinkle with salt. Cut each tortilla into 8 wedges and arrange in a single layer on the prepared baking sheets. Bake until crisp, 8 to 10 minutes, rotating the baking sheets midway through baking. Let cool.
  3. Reduce the oven temperature to 375°F. Stir together chili, pinto beans, enchilada sauce, tomato sauce, onions and 3/4 cup of the cheese in a large bowl. Add 4 cups of the tortilla crisps and stir to coat them with sauce. Turn into the prepared baking dish and bake until bubbly, 25 to 30 minutes.
  4. Mix together sour cream and yogurt in a small bowl and spread over the top of the casserole. Sprinkle with the remaining 1/4 cup cheese and 2 cups tortilla crisps. Bake for 5 minutes longer.


Per serving: 449 calories; 21 g fat (10 g sat, 5 g mono); 52 mg cholesterol; 51 g carbohydrates; 17 g protein; 11 g fiber; 724 mg sodium; 740 mg potassium.

Carbohydrate Servings: 2 1/2

Exchanges: 3 starch, 1 vegetable, 1 high-fat meat, 2 fat

More From EatingWell

Recipe Categories


Health & Diet Considerations
High calcium
High fiber
High potassium
Low cholesterol
Ease of Preparation
Total Time
1 hour or less
Main Ingredient
Preparation/ Technique
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