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.

Makes 8 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

1 pound peeled cooked shrimp (see Ingredient Note), tails removed, diced
1 cup frozen corn, thawed
2 4-ounce cans chopped green chiles (not drained)
2 cups canned green enchilada sauce or green salsa, divided
12 corn tortillas
1 15-ounce can nonfat refried beans
1 cup reduced-fat shredded cheese, such as Mexican-style cheese blend, Monterey Jack or Cheddar
1/2 cup chopped fresh cilantro
1 lime, cut into wedges

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.

NUTRITION INFORMATION: Per serving: 281 calories; 6 g fat (2 g sat, 0 g mono); 121 mg cholesterol; 37 g carbohydrate; 23 g protein; 6 g fiber; 709 mg sodium; 241 mg potassium.
Nutrition bonus: Fiber (24% daily value), Calcium, Iron & Vitamin C (20% dv).
2 Carbohydrate Servings
Exchanges: 1 vegetable, 2 starch, 2 lean meat

TIP: Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you’re getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.

MAKE AHEAD TIP: Prepare through Step 3, cover and refrigerate for up to 1 day. Allow the cold baking dish to warm slightly before placing in a hot oven.

great using red enchilada sauce too. even better when you make your own refried beans!

Sarah

I was looking for a healthy meal, and somewhat turned off by the amount of canned and frozen food involved in making this recipe. Not recommended.

Suzanne, Portland, OR

Decidedly mediocre at best. There is too much liquid in the recipe so the tortillas at the bottom are soggy. It looks good out of the oven having transferred it to a plate it looses all appeal. A taste was sufficient for my wife to decide to cook something else. I persevered and was treated to meld of flavors so complete that they were all lost behind the spice of the green chili?s. This was only enhanced by the complete lack of discernable texture as a result of the previously mentioned excess of liquid. It should be noted that we did not in fact follow the recipe we attempted to reduce the slop levels by draining some of the liquid from the mixture.

Anonymous, Smyrna, GA

We love this recipe. It is quick and can be made with wholesome ingredients that I often have in the cupboard. We use a natural enchilada sauce, organic frozen corn and our favorite vegetarian and lowfat refried beans. The key ingredient is the lime garnish and cilantro too if you have it handy. This dish is great for parties too as it is always gobbled up with rave reviews.

Anonymous, Boulder, CO

This was a huge hit! I'm not sure what the couple who said that it was a "soupy mess" did wrong, but I found this recipe to be delicious and very "enchilada like" in its texture and taste. I did make a few changes, like adding sauteed onion and garlic to the corn, shrimp, green chiles and green chile sauce mixture and I used "Bearitos" organic refried beans. Additionally, I mixed all the sauce in with the shrimp/corn mixture... not reserving any for the top ... so, I just saved a little of the corn/shrimp mixture and put it over the top. I also put a small amount of sour cream on top of each individual serving. My girls, who are 3 and 1 loved it and ate it all up (I used the mild enchilada sauce) and my husband said this was the best receipe from the EatingWell collection I had made so far. No problems with this quick-fix recipe!

Anonymous, Midland, Te

This was fabulous!! I love Mexican food but hate all that extra fat. this tastes great and is good for you!!! YUMMY!!!

Beth, Fishers, IN

great flavor and a nice way to use up leftover shrimp. I used frozen corn with peppers and onions and used only 1 can of the chilis. A little loose and messy at first, let it sit before cutting. Good leftover and the kids liked it

Anonymous, Portage, MI

This was very quick and easy to make and the result was yummy. I used small salad shrimp rather than dicing up larger shrimp and it worked fine. You don't get a lot of shrimp flavor in this dish, but it's good, warm and filling. My boyfriend loved it! This will definitely go into the regular rotation.

Valerie, Sugar Land, TX

We couldn't believe how good this was, and very easy for a weeknight! I made sure to drain the thawed corn and shrimp thoroughly, and found the dish held together realy well. Went great with EW's avocado/orange sald with cilantro-lime vinaigrette.

Raedia, Arlington, MA

We love this recipe! Very Yummy! We liked it better with the enchilada sauce rather than the salsa. We also added extra corn tortillas.

, Portage, Mi

Not terrible, but not great. I also had a problem with too much liquid and followed the recipe exactly. It seems that the quality of this dish hinges on the quality of enchilada sauce/salsa that you use. To me, this tasted very "canned". It was easy to make and relatively quick, though.

, Tucker, GA

Quick and easy to make and tastes good. My husband loved it. I made it using ground turkey since that's what I had in the freezer. I will try to make it with chicken next time. I used the green enchilada sauce. I think it would taste just as good using red enchilada sauce.

Anonymous, Houston, TX

This dish is just as good (if not better) than going out for Mexican, and a whole lot healthier. I now keep a couple cans of chiles in the pantry just in case I get a craving for it last minute. Since there's only two in our house, I sometimes divide the recipe in half and bake it in a square pan or pie pan instead. It comes out perfect.

Diane , Glenview, IL

I found that this was also good made with leftover chicken instead of shrimp.

, San Francisco, CA

Very tasty! Easy to make, will make it again.

Anonymous, El Paso, TX

I have made this several different times for different groups of people, including most recently, my weight watchers group. Everyone always loves it and asks for the recipe.

Anonymous, Seal Beach, CA

I also used Pepper Jack Cheese with black beans it was GREAT.

Anonymous

I agree with the comment about the canned food (but you can use fresh green chiles if you choose.) Also, FROZEN veggies are perfectly healthy because they are just FRESH veggies that were flash frozen. Also there is nothing wrong with frozen shrimp--of course fresh shrimp would TASTE better but frozen doesn't take anything away from the health aspect. These were great! I added black beans instead of the refried beans.

Anonymous, Providence, RI

I prepared this last night. It was delicious! I used flour tortillas (instead of corn) and crushed some tortilla chips on the top for a little crunch. I also increased the shrimp to 2 pounds. This is a keeper! Thanks.

BelleAnn Bohannon, Cartersville, GA

This is a staple at my house! Easy and very good! I sub refried black beans for the pinto beans.

Rachel, TX

I made this recipe for a dinner party having never made it before. (A little dangerous to do). It was wonderful! It was the hit of the dinner. Guest loved the flavor. When I first took it out of the oven I thought it looked way too runny but by the time I was ready to cut it was perfect and did not run all over the plates.

Pam, MO

I've made this several times and everyone always loves it!

Jen, Clayton, CA

Wow, you can tell the person who devised this one has never eaten real Mexican food.

J, TX

Just the way I like things to be... tasty, fast and simple. This was very yummy and it tasted like something out of my favorite Mexican restaurant. I ate mine with jalapenos and sour cream on top. I didn't have guacamole, but that would easily go well with it. Tip: Let the dish cool for about 10 minutes before digging in. If you cut into it too quickly after taking it out, the green chile juice will make it a little too liquidy. After 10 minutes or so, that juice gets soaked in! The only negative thing about this dish is the price of shrimp! Where I am at, it isn't very cheap... however, you can easily make this with chicken! Just boil some chicken with your favorite spices, shred it and voila! Chicken enchiladas. Great dish. Thanks, Eatingwell.

Fast & Easy!, Davenport, IA

This recipe is terrific and not soggy at all! Super easy and looks great. I did use two cups of cheese on top rather than one.

Sal, Shelburne, VT

This was an amazing recipe! I made it for the family and everyone gobbled it up! Tastes amazing.

Bebop, Chantilly, VA

This dish was very good! We did think it needed more shrimp and possibly a couple more tortillas. Would probably also add some green onions and garlic to the shrimp, corn, chiles, and enchilada sauce mixture.

Joyce, Colorado Springs, CO

I halved the recipe and it was HORRIBLE!!! We scooped out the sludge and added rice and still had a soupy mess - disgusting.

Anonymous

It was very good and super easy. It didn't sit heavy in your stomach like some Mexican food can. I have two small children and it was nice to have such a good meal that didn't require a lot of attention in a short amount of time.

Deena, Bryant Pond, ME

I made this last night and my husband said it is his new favorite. The only change I made was I used 4 tortillas total instead of 12. Was a perfect dish!

Kate, Castle Rock, CO

Two-thirds of my family liked it. I, on the other hand, didn't so much. I wanted to but it just didn't quite work. But maybe my mistake of mixing the shrimp, corn, chile, verde sauce AND the beans affected the outcome. Another potential problem is that I used canned pintos rinsed to remove the sodium and then smooshed, not refried... so i confess perhaps my choices were the problem and not the recipe. Still i think maybe a can of rotel instead of the salsa verde would add some oomph. Considering hubs and daughter liked it, i'll try it again keeping the beans separate and using refried.

Marie, Long Beach, CA

I have made this recipe many times. I had to replace the shrimp for chicken and still came out GREAT!. I did also cooked my own beans and refried them on my own, layered them (refried beans) on the tortillas and then placed them on the pirex. It has been a hit with all my friends.

Saskya, Kenner, LA

How big is a serving? 1 cup? 2 cups? ???

Me, Here, PA

Loved this recipe - do not eat meat so this is perfect. Liked it w/lots of lime and cilantro. My husband loved it also - this is great because it is hard to find recipes for both of us since he eats meat.

Nancy, Lewes, DE

I thought this recipe was really good. I actually think its better the next day once every thing really melds. Next time I'm going to make it with chicken and add a layer of brown rice under the top layer of tortillas.

Jon, Sticksville, VT

I LOVED this recipe and so did my family and guests. It was super simple to put together and very satisfying.

Katherine Stanfill, Los Angeles, CA

This is the first time I have written a review of a meal, and am doing so because this dish became an instant family favorite. Even my three children, who usually don't eat spicy food, enjoyed this with a bit of fat-free sour cream. We used 8oz enchilada sauce and 8oz chunky green salsa, which made for a good texture. I highly recommend using the lime that's in the recipe, it enhanced the dish very well.

Sara, St. Louis, MO

Excellent and easy. I halved the recipe and used green salsa. I also added 1 tbsp softened cream cheese to the shrimp, corn, and green chilis mixture to make the filling creamy. It was a bit difficult to spread the refried beans on the tortillas. My family says "this one is a realy keeper"

Dawn, Newark, DE

This was super easy and tasted great too. The husband loved it as well! I did add some cheese in between the tortilla layers, although not much. Also, I put a bit more of the green sauce and onions and serrano peppers on my top layer. After cooking, we served ourselves with lowfat sour cream, guacamole, fresh salsa, and used the remaining green sauce on the side. Although it IS a bit messy looking when put on the plate-- it's still a great recipe. Just about any ametuer could make this perfectly!

Er0ck, Grapevine, TX

We love this recipe; easy to make after work for dinner-prefer using ground turkey breast instead of the shrimp-holds together well and leftovers are great

Donna, Conway, MA

Very easy and tasty. It does seem like the recipe calls for a little too much enchilada sauce. Might reduce it by 1/4 of a cup next time although it seemed like it was even better the second day as the tortillas had more time to absorb the excess enchilada sauce.

Christine, Wentzville, MO

I made this recipe the first time it came out in Eating Eell a few years ago. It is a good recipe but rather bland as it is. I have made it tastier by spicing up the beans with cumin, cayenne and chili powder as well as the shrimp. I actually cook the shrimp slightly in a little olive oil so the the spices adhere. It is now a crowd pleaser whenever I make it.

Lu Harlow, Gardiner, MT

My favorite part of recipes is how I can change them - however you have to have a good/great recipe to start! My modifications to this recipe were to substitute black beans for the corn, diced fresh Jalapeno and Poblano peppers and green onions for canned gree chiles, and whole wheat tortillas for the corn tortillas. I then topped it with Eating Well's fresh tomato salsa (which I use all organic ingredients)! YUMMY.

Roland Palmer, Hinesburg, VT

My husband, who frequently benefits (or doesn't benefit)from my need to try new dishes, immediately put this on the "make again" list. Since there is just the two of us, we freeze the leftovers for him to take to work. The cilantro is worth the expense, although it's still good without it. Easy, healthy, and tasty - hard to beat that!

Amanda, Abilene, TX

This recipe is so yummy and (even better) super easy to make! My husband ate almost the whole thing the first time I made them. Very tasty, easy and healthy - right up my alley!

Jackie, Worcester, MA

Made this for my neighbors and family. We thought it was excellent. I used Salsa Verde and added white pepper, cayenne and cumin to spice it up some more. Recommend patting the shrimp dry to lessen any extra moisture.

Jerry, Peachtree City, Ga

This dish is fantastic! Easy, delicious and can't wait to eat the leftovers! The shrimp came out so tender and the blend of spices was spicy, but not too hot - just plain yummy! I used Pace Salsa Verde and it was perfect. Garnish with a dollop of low-fat sour cream...mmmmm. Will make again and again!

Alison B., Miami, FL

This was fantastic. Unlike some other readers, this turned out perfectly! I probably only let it sit 5 minutes after taking it out of the oven and had no problem serving it. It was tasty, delicious and the shrimp came out tender. I used Pace Salsa Verde which was perfectly flavored and skipped the use of corn. I have leftovers and can't wait to dig in again, adding a bit of sour cream on the side. My husband absolutely loved this and went back for seconds - this is a definite keeper!! I really don't see how this recipe could be messed up because all we tasted was yummy!

Alison, Miami, FL

I made this dish for my husband for Father's Day. It was super easy and it was absolutely delicious! I added some spicy verde sauce, garlic, crab and scallops for a seafood enchilada. I put the beans on the side, as I am not a huge bean fan. My husband and my kids loved it! Will make this again.

Rebecca, TX