Black Bean Tortilla Casserole

  • Serves: 4; 4 1/2-inch square per serving


Description

If you’re a some-like-it-hot kind of person, try the spiciest variety of salsa or picante sauce for this satisfying dish, use more crushed red pepper flakes, or sprinkle with canned jalapeño slices.

Ingredients

1 cup frozen chopped bell pepper, thawed and drained
1 cup frozen chopped onion, thawed and drained
15- to 16-ounce can no-salt-added black beans, rinsed if desired and drained
14 1/2-ounce can no-salt-added diced tomatoes, undrained
1/2 cup salsa or picante sauce
Vegetable oil spray
8 6-inch corn tortillas
1 cup shredded light Mexican mixed cheese blend or Monterey Jack cheese
Heaping 1/8 teaspoon crushed red pepper flakes
1/4 cup snipped fresh cilantro

Cooking Instructions

Preheat the oven to 400F.

In a large bowl, stir together the bell pepper, onion, beans, undrained tomatoes, and salsa.

Lightly spray a 9-inch square baking pan with vegetable oil spray. Spoon 1 cup bell pepper mixture into the pan. Arrange 4 tortillas in the pan, overlapping as necessary. Spoon half the remaining sauce over the tortillas. Top with 1/2 cup cheese. Repeat.

Lightly spray a sheet of aluminum foil with vegetable oil spray. Cover the pan with the foil, lightly sprayed side down, to prevent the cheese from sticking.

Bake for 30 minutes. Remove the foil. Bake for 5 minutes, or until hot and bubbly. Let stand for 5 minutes. Sprinkle with red pepper flakes and cilantro. Cut into 4 squares.


Nutritional Analysis
Per serving
Calories Per Serving
272
Total Fat
5 g
Saturated Fat
3 g
Polyunsaturated Fat
1.5 g
Monounsaturated Fat
1 g
Cholesterol
10 mg
Sodium
406 mg
Carbohydrates
41 g
Fiber
8 g
Sugar
10 g
Protein
17 g

Dietary Exchanges


2 starch, 2 vegetable, 1 1/2 lean meat



This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.