Serves: 8
Per Serving: 320 calories, 7g total fat (2g saturated fat), 53g carbohydrates, 15g protein, 11g dietary fiber, 677mg sodium.
NOTE: OK for those on the Low Microbial Diet.
Ingredients:
1 can (14 oz.) black beans, drained and rinsed
1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 Tbsp. canola oil
1 package (16 oz.) frozen corn, thawed
1 can (28 oz.) pureed or crushed tomatoes
1 can (14 oz.) pinto beans, drained and rinsed
1 Tbsp. chili powder
½ tsp. ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese
Cooking Directions:
- Preheat oven to 350°. In large saucepan, heat oil over medium heat and sauté bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
- Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, ending with bean mixture on top. Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes.
Recipe from: American Institute for Cancer Research; www.aicr.org