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BLACK BEAN TORTILLA CASSEROLE

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 jalapeno slices.


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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

Serves:

4 people; 4 1/2–inch square per serving

Dietary Exchanges:

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

    Nutrition Analysis (per serving)
  • 272 Calories
  • 5.0 g Total Fat
  • 3.0 g Saturated Fat
  • 0.0 g Trans Fat
  • 1.5 g Polyunsaturated Fat
  • 1.0 g Monounsaturated Fat
  • 10 mg Cholestrol
  • 406 mg Sodium
  • 41 g Carbohydrates
  • 8 g Fiber
  • 10 g Sugar
  • 17 g Protein

Cooking Instructions

Preheat the oven to 400°F.


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.