Low carb€€
Baked Turkey Enchilada with Zucchini and Black Beans
Prepare a healthy, low-carb version of a Mexican classic: turkey enchilada with zucchini will win you over with its juiciness and rich flavors without unnecessary calories.
Prep time
20 min
Cook time
30 min
Total time
50 min
Servings
4
Recipe
Turkey, ground, 93% lean/ 7% fat, raw
500 gSquash, summer, green, zucchini, includes skin, raw
3 mediumOnions, yellow, raw
1 mediumGarlic, raw
2 cloveBeans, black, canned
200 gCorn, sweet, yellow, canned, vacuum pack, no salt added
100 gTomato, roma
300 mlCheese, mozzarella, low moisture, part-skim
100 gOil, olive, extra virgin
1 tbspSpices, caraway seed
1 tspSpices, pepper, red or cayenne
1 tspSalt, table, iodized
0.5 tspSpices, pepper, black
0.25 tspCoriander (cilantro) leaves, raw
1 handfulPer servingTotal
Calories:438.4 kcal1753.5 kcal
Protein:36.2 g144.6 g
Carbohydrates:28.4 g113.4 g
Fiber:7.2 g28.6 g
Water:396.6 ml1586.3 ml
Fat:20.7 g82.8 g
Micronutrients
Sugar:3.6 g14.5 g
Saturated fat:6.2 g24.7 g
Cholesterol:108.5 mg434 mg
Sodium:605.9 mg2423.5 mg
Potassium:1071.9 mg4287.7 mg
Calcium:281 mg1123.9 mg
Iron:3.3 mg13.1 mg
Magnesium:92.6 mg370.2 mg
Zinc:5.2 mg20.7 mg
Phosphorus:526.3 mg2105.2 mg
Vitamin C:41.8 mg167.1 mg
Vitamin A:129.5 µg518 µg
Vitamin D:0.6 µg2.4 µg
Vitamin B12:1.9 µg7.7 µg
Instructions
1
Preheat the oven to 190°C. Using a peeler or mandoline, cut the zucchini into thin lengthwise slices. Place them on paper towels to absorb excess moisture.
2
In a large pan, sauté the chopped onion and ground turkey in oil. Break up the meat with a spatula while cooking so it browns evenly.
3
Mix garlic, cumin, smoked paprika, salt, and pepper into the meat. Add the black beans, corn, and about 100 ml of tomato sauce to create a juicy filling. Cook for another 2 minutes.
4
Spread a thin layer of the remaining tomato sauce in the baking dish. Place a layer of zucchini slices on the bottom, slightly overlapping (like lasagna sheets).
5
Spread half of the meat filling over the zucchini and cover with another layer of zucchini. Repeat the process once more.
6
Pour the remaining tomato sauce over the final layer of zucchini and sprinkle evenly with grated mozzarella.
7
Bake for 25–30 minutes, until the cheese turns golden brown and the zucchini is tender. Before serving, garnish the dish with fresh cilantro or parsley.
Nutritional benefits
Thanks to the high fiber content from zucchini and black beans, this meal helps maintain stable blood sugar levels and supports a long-lasting feeling of fullness.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.