Our enchilada-style casserole is made with mildly spicy sauce but you can use medium or hot. If you want to eliminate the heat altogether, try a green enchilada sauce (milder than red) or substitute two 8-ounce cans of plain tomato sauce.
|Prep Time:||20 minutes|
|Ready in:||45 minutes|
|Ease of Prep:||Easy|
|1 tablespoon canola oil|
|1 medium onion , diced|
|1 medium zucchini , grated|
|1 19-ounce can black beans , rinsed|
|1 14-ounce can diced tomatoes , drained|
|1 1/2 cups corn , frozen (thawed) or fresh|
|1 teaspoon ground cumin|
|1/2 teaspoon salt|
|12 corn tortillas , quartered|
|1 19-ounce can mild red or green enchilada sauce|
|1 1/4 cups shredded reduced-fat Cheddar cheese|
- Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
- Scatter half the tortilla pieces in the baking dish. Top with about half the vegetable mixture, about half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
- Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
Prepare through Step 3, and refrigerate for up to 1 day.
Health Advantages: low calorie, high fiber, low cholesterol, low sodium, healthy weight, diabetes appropriate.
|Servings Per Recipe: 10|
|Amount Per serving|
|Calories:||245 cal||Carbohydrate Servings:||1 1/2|
|Carbohydrates:||31 g||Dietary Fiber:||6 g||Cholesterol:||23 mg|
|Fat:||10 g||Sodium:||351 mg||Saturated Fat:||4 g|
|Protein:||9 g||Potassium:||272 mg||Monounsaturated Fat:||4 g|
|Nutrition Bonus:||Vitamin C (25% daily value), Fiber (24% dv), Vitamin A (15% dv).|
|Exchanges:||2 starch, 1 vegetable, 1 lean meat, 1 fat|
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