204823 Health Library | Health and Wellness | Wellmont Health System
  • 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

    Servings and Times

    Servings 6
    Freeze or save the leftovers for lunch.

    Ingredients and Preparation

    Ingredients Measures
    Canola oil 2 teaspoons
    Red onion, diced ½
    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
    1. Preheat oven to 400°F.
    2. 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.
    3. 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.
    4. 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.

    Exchanges3 vegetables; 1 starch; 0.5 lean meat substitute

    Side Suggestions: Avocado SaladArrange 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.

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