Two-Bean Enchilada Casserole
(from kylerhea’s recipe box)
Winter 2012 38 gr Serving size 1 cup 323 cal Exchanges: 1 vegetable 2 starch 2 lean meat 1 fat
Source: Diabetic Living magazine
Prep time: 25 minutes
Cook time: 45 minutes
Serves 6 people
Categories: ***, April2013, Asian, Casseroles, Chicken, Healthy, SBF
Ingredients
- 1 Tbs butter
- 1 Tbs all-purpose flour
- 1 8-ounce can no-salt added tomato sauce
- 3/4 cup reduced-sodium chicken broth
- 1 Tbs chili powder
- 1 tsp ground cumin
- 1 tsp dried oregano, dried
- 1/8 tsp ground cinnamon
- 1 15-ounce can no-salt-added black beans, rinsed and drained
- 1 15-ounce can no-salt-added pinto beans, rinsed and drained
- 3/4 cup chopped green sweet pepper
- 1/2 cup chopped onion
- 1 4-ounce can diced green chile peppers, undrained
- 9 6-inch corn tortillas, cut into wedges
- 2 cups shredded reduced-fat cheddar cheese (8 ounces)
- Chopped fresh tomato (optional)
Directions
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Preheat oven to 350°F. In a small saucepan melt butter over medium heat. Add flour, stirring until smooth. Stir in tomato sauce, broth, chili powder, cumin, oregano, and cinnamon. Cook and stir until thickened and bubbly. Cook and stir 1 minute more; set aside.
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In a medium bowl, combine black beans, pinto beans, green pepper, onions, and chile peppers; set aside.
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Coat a 2-quart rectangular baking dish with nonstick cooking spray. Spread 1/3 cup of the tomato sauce mixture on the bottom of the prepared baking dish. Layer 1/3 of the tortillas on top of the sauce. Top with 1/3 of the bean mixture. Spread 1/3 of the remaining sauce over all. Sprinkle with 2/3 cup of the cheese. Repeat layers twice, starting with tortillas and setting aside the final 2/3 cup cheese.
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Cover with foil. Bake 35 minutes. Sprinkle with the reserved 2/3 cup cheese. Bake, uncovered, 10 minutes more or until the cheese melts. If desired, top with chopped tomato.