Chilaquiles Casserole - 30g Carbs, 5g Fiber
From: EatingWell - June/July 2006
Our version of this enchilada-style chilaquiles casserole is packed
with nutritious beans and vegetables. Canned prepared enchilada sauce
has great flavor and keeps the prep time quick. It can vary in heat
level so find one that suits your taste. If you want to eliminate the
heat altogether, try a green enchilada sauce (which is often milder
than red) or substitute two 8-ounce cans of plain tomato sauce.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low sodium
| Healthy weight | High fiber
Active Time: 20 minutes
Total Time: 45 minutes
Servings: 10
1 Tbsp canola oil
1 medium onion, diced
1 medium zucchini, grated
1 (19oz can) black beans, rinsed
1 (14oz can) diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 tsp ground cumin
1/2 tsp salt
12 corn tortillas, quartered
1 (19oz can) mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese
Preheat oven to 400 degrees F. Lightly coat a 9-by-13-inch baking pan
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 pan. Top with half the vegetable
mixture, 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.
Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.
Servings: 10
Nutrition per Serving:
243 Calories, 10g Fat, 5g Sat, 4g Mono, 23mg Cholesterol, 9g Protein,
30g Carbs, 5g Fiber, 338mg Sodium, 267mg Potassium
Nutrition Bonus: Vitamin C (23% daily value), Fiber (22% dv).
Carbohydrate Servings: 1 1/2
Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat
No comments:
Post a Comment