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Black Bean Enchilada Casserole
Nutrition Facts
| Serving Size | 1/6 of recipe |
| Calories | 197 |
| Total Fat | 4.5 g |
| Saturated Fat | 1 g |
| Sodium | 748 mg |
| Total Carbohydrate | 30 g |
| Dietary Fiber | 7 g |
| Protein | 11 g |
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Canola oil ½ red onion, diced | 2 teaspoons |
| Small zucchini, diced | 1 |
| Black beans, rinsed and drained | 1 15-ounce can |
| Plum tomatoes, seeded and diced | 2 |
| Corn kernels (about 1 ear fresh) | ¾ cup |
| Ground cumin | 1 teaspoon |
| Salt | ¼ teaspoon |
| Corn tortillas, cut into 4 wedges each | 6 (6-inch) |
| Cooking spray | |
| Red or green enchilada sauce | 1 cup |
| Reduced-fat shredded cheddar cheese | 1 cup |
- Directions
- Preheat oven to 400°F.
- Heat oil in a large skillet over medium-high heat. Add onion and sauté 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin, and salt, and cook about 3 minutes, until vegetables are heated through.
- In the bottom of a small casserole dish coated with cooking spray, scatter half of tortilla wedges, and then top with half the vegetable mixture, half the enchilada sauce, and half the cheese. Repeat and cover with foil.
- Bake for 15 minutes, then remove the foil and bake another 10 minutes, until the casserole is bubbling around the edges and the cheese is melted.
Exchanges
3 vegetables; 1 starch; 0.5 lean meat substitute
Side Suggestions: Avocado Salad
Arrange slices of avocado, tomato, and red onion on a large platter. Drizzle with olive oil and fresh lime juice, and season with salt and freshly ground pepper.
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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