Chilaquiles Casserole

Chilaquiles Casserole

Our version of this enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.

Nutirion Profile: Diabetes Appropriate Healthy Weight High Fiber Low Calorie Low Cholesterol Low Sodium

Serves Prep Time Total Time
10 20 min 45 min

Directions

Ingredients

  • 1 tablespoon canola oil
  • 1 medium onion, diced
  • 1 medium zucchini, grated
  • 1 19-ounce c black beans, rinsed
  • 1 14-ounce c diced tomatoes, drained
  • 1 1/2 cups corn, frozen (thawed) or fresh
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 12 corn tortillas, quartered
  • 1 19-ounce c mild red or green enchilada sauce
  • 1 1/4 cups shredded reduced-fat Cheddar cheese

Cooking Instruction

Step 1

Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

Step 2

Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.

Step 3

Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.

Step 4

Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.


Nutrition

  • Serving: Per serving
  • Calories: 243
  • Carbohydrates: 30g
  • Fat: 10g
  • Protein: 9g
  • Dietary Fiber: 5g
  • Saturated Fat: 5g
  • Monounsaturated Fat: 4g
  • Cholesterol: 23mg
  • Potassium: 267mg
  • Sodium: 338mg
  • Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat
  • Carbohydrate Servings: 1 1/2

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