Tortilla-black bean casserole

Tortilla-black bean casserole

This heart healthy Tex-Mex recipe calls for unsalted canned tomatoes and beans to limit the sodium level. It also includes high fiber and low fat ingredients.

Black Bean Casserole
  • 2 cups chopped onion
  • 1 1/2 cups chopped green sweet pepper
  • 1 14 1/2 ounce can unsalted tomatoes, cut up
  • 3/4 cup bottled picante sauce or green salsa
  • 2 teaspoons ground cumin
  • 2 cloves garlic, minced
  • 2 15 ounce cans unsalted black beans and/or red kidney beans, rinsed and drained
  • 12 6 inches corn tortillas
  • 2 cups shredded reduced-fat Monterey Jack cheese
  • 1 cup chopped cherry or grape tomatoes
  • Chopped fresh cilantro, sliced green onions, and/or sliced pitted ripe olives
  • 1/2 cup light sour cream or plain low-fat Greek yogurt (optional)
  • 1. In a large skillet combine onion, sweet pepper, undrained tomatoes, picante sauce, cumin, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Stir in beans.
  • 2. Spread one-third of the bean mixture over the bottom of a 3-quart rectangular baking dish. Top with six of the tortillas, overlapping as necessary, and 1 cup of the cheese. Add another one-third of the bean mixture; top with remaining 6 tortillas and remaining bean mixture. Sprinkle with remaining cheese.
  • 3. Bake, covered, in a 350 degrees oven for 30 to 35 minutes or until heated through. Let stand 10 minutes. Before serving, if desired, top with tomatoes and cilantro, green onions and/or olives. If you like, serve with sour cream.
Makes: 8 servings

Per serving:

Calories 295
Fat 8 g
Protein 4.9 g
Carbohydrate 46 g
Fiber 8 g

Adapted from