Black Bean Enchilada Casserole
En Español (Spanish Version)

Nutrition Facts
Serving Size1/6 of recipeCalories197Total Fat4.5 gSaturated Fat1 gSodium748 mgTotal Carbohydrate30 gDietary Fiber7 gProtein11 g
Servings and Times
Servings6
Freeze or save the leftovers for lunch.

Ingredients and Preparation
IngredientsMeasuresCanola oil 2 teaspoons Red onion, diced½Small zucchini, diced1Black beans, rinsed and drained1 15-ounce canPlum tomatoes, seeded and diced2Corn kernels (about 1 ear fresh)¾ cupGround cumin1 teaspoonSalt¼ teaspoonCorn tortillas, cut into 4 wedges each6 (6-inch)Cooking sprayRed or green enchilada sauce1 cupReduced-fat shredded cheddar cheese1 cup
  • Directions
  • Preheat oven to 400°F.
  • 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.
  • 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.
  • 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.



  • Exchanges
    3 vegetables; 1 starch; 0.5 lean meat substitute

    Side Suggestions: Avocado Salad
    Arrange 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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