Recipe of the Month: Black Bean Enchilada Casserole
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
- Preheat oven to 400°F.
- 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.
- 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.
- 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.