West Valley Medical Center - October 12, 2017

2 min Read Time

recipe of the month

This easy to prepare meal is perfect for jumping in to meal planning. Take the leftovers for lunch the next day or double the recipe and freeze one of the casseroles for a busy night. When planning family meals map out what you are going to eat for the week, think beyond dinner, prepare what you can ahead of time, and find ways to reuse leftovers.

Black Bean Enchilada Casserole

Servings: 6

Ingredients and Preparation

# Ingredients Measures
1 Canola oil 2 teaspoons
2 Red onion, diced 1/2
3 Small zucchini, diced 1
4 Black beans, rinsed and drained 1 15-ounce can
5 Plum tomatoes, seeded and diced 2
6 Corn kernels (about 1 ear fresh) 3/4 cup
7 Ground cumin 1 teaspoon
8 Salt 1/4 teaspoon
9 Corn tortillas, cut into 4 wedges each 6 (6-inch)
10 Cooking spray
11 Red or green enchilada sauce 1 cup
12 Reduced-fat shredded cheddar cheese 1 cup

Directions

  1. Preheat oven to 400°F.
  2. 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.
  3. 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.
  4. 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.
Nutrition Facts
Serving Size 1/6 of recipe
Calories 197
Total Fat 4.5 g
Saturated Fat 1 g
Sodium 748 mg
Total Carbohydrate 30 g
Dietary Fiber 7 g
Protein 11 g
Find the Summer Vegetable Spaghetti recipe and other great meal options at westvalleyisbetter.com.

Anne Brock is a licensed dietitian and diabetes educator at West Valley Medical Center. Talk to your doctor today to determine if a referral to a dietitian could help you reach your health and wellness goals.