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Main mealBalancedMediterraneanPoultry€€

Baked Turkey Enchilada with Zucchini and Black Beans

Name: Baked Turkey Enchilada with Zucchini and Black Beans
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 4
Ingredients: 500 g Turkey, ground, 93% lean/ 7% fat, raw; 3 medium Squash, summer, green, zucchini, includes skin, raw; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 200 g Beans, black, canned; 100 g Corn, sweet, yellow, canned, vacuum pack, no salt added; 300 ml Tomato, roma; 100 g Cheese, mozzarella, low moisture, part-skim; 1 tbsp Oil, olive, extra virgin; 1 tsp Spices, caraway seed; 1 tsp Spices, pepper, red or cayenne; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 1 handful Coriander (cilantro) leaves, raw

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 time20 min

Cook time30 min

Total time50 min

Servings4

Recipe

Turkey, ground, 93% lean/ 7% fat, raw500 gSquash, summer, green, zucchini, includes skin, raw3 mediumOnions, yellow, raw1 mediumGarlic, raw2 cloveBeans, black, canned200 gCorn, sweet, yellow, canned, vacuum pack, no salt added100 gTomato, roma300 mlCheese, mozzarella, low moisture, part-skim100 gOil, olive, extra virgin1 tbspSpices, caraway seed1 tspSpices, pepper, red or cayenne1 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tspCoriander (cilantro) leaves, raw1 handful

Baking dish (approx. 20x30 cm),Large pan,Vegetable peeler (for slicing zucchini)

Per servingTotal

Calories:439.3 kcal1757 kcal

Protein:36.2 g144.9 g

Carbohydrates:28.5 g113.9 g

Fiber:7.3 g29 g

Water:400 ml1600.1 ml

Fat:20.7 g82.8 g

Micronutrients

Sugar:3.7 g14.6 g

Saturated fat:6.2 g24.7 g

Cholesterol:108.5 mg434 mg

Sodium:607.6 mg2430.4 mg

Potassium:1091.5 mg4365.9 mg

Calcium:283.5 mg1134 mg

Iron:3.3 mg13.3 mg

Magnesium:93.5 mg374.1 mg

Zinc:5.2 mg20.8 mg

Phosphorus:528.1 mg2112.4 mg

Vitamin C:42.8 mg171.2 mg

Vitamin A:142.1 µg568.5 µg

Vitamin D:0.6 µg2.4 µg

Vitamin B12:1.9 µg7.7 µg

Instructions

1Preheat 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.
2In 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.
3Mix 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.
4Spread 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).
5Spread half of the meat filling over the zucchini and cover with another layer of zucchini. Repeat the process once more.
6Pour the remaining tomato sauce over the final layer of zucchini and sprinkle evenly with grated mozzarella.
7Bake 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.