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Recipes and Dietary Guidelines
Tortilla Black Bean Casserole
Makes 6 to 8 servings
Preparation time: 20 minutes Cooking time: 35 minutes
Ingredients:
2 cups Chopped Onion
1 ½ Cups Chopped Green Sweet Pepper
1 14½-oz. Can Tomatoes, cut up
¾ Cup Picante Sauce
2 Cloves Garlic, minced
2 tsp. Ground Cumin
2 15-oz. Can Black Beans or Red Kidney Beans, drained and rinsed (low sodium preferred)
Nonstick spray coating
10 7-inch Corn Tortillas
2 Cups Shredded Reduced-fat Monterey Jack Cheese (8 oz.)
Shredded Lettuce (optional)
Sliced Fresh Red Chili Peppers (optional)
Directions:
- In a large skillet combine onion, green pepper, undrained tomatoes, picante sauce, garlic and cumin. Bring to a boil; reduce heat. Simmer uncovered for 10 minutes. Stir in beans.
- Spray a 2-quart-rectangular baking dish with nonstick coating. Spread one-third of the bean mixture over the bottom of the dish. Top with half the tortillas, overlapping as necessary, and half the cheese. Add another one-third of the bean mixture, then remaining tortillas and bean mixture.
- Cover and bake in 350°F oven for 35 to 40 minutes or till heated through. Sprinkle with remaining cheese. Let stand for 10 minutes. If desired, place shredded lettuce on each serving plate.
- Cut casserole into squares; place atop lettuce. Garnish with chili peppers.
Calories: 248
Protein: 15 g
Carbohydrates: 40 g
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 631 mg
Fiber: 5 g
Recipe reprinted from Better Homes & Gardens, Low-Fat and Luscious.
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