Think Healthy | October - November 2009

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Recipe: Black Bean Tortilla Casserole

Do you love Southwestern fare? Each serving of this easy, healthy, and delicious recipe packs 8 grams of fiber.

  • 1 cup bell pepper, chopped
  • 1 cup onion, chopped
  • 1 can (15 to 16 ounces) no-salt-added black beans, rinsed and drained
  • 1 can (14½ ounces) no-salt-added diced tomatoes, undrained
  • ½ cup salsa or picante sauce
  • Vegetable oil spray
  • 8 6-inch corn tortillas
  • 1 cup shredded light Mexican mixed cheese blend or Monterey
  • Jack cheese
  • 1/8 tsp. Crushed red pepper flakes
  • ¼ cup snipped fresh cilantro
  1. Preheat the oven to 400°.
  2. In a large bowl, stir together the bell pepper, onion, beans, undrained tomatoes, and salsa.
  3. Spray a 9-inch-square pan with vegetable oil. Spoon 1 cup bell pepper mixture into the pan. Arrange four tortillas in the pan, overlapping as necessary. Spoon half the remaining sauce over the tortillas. Top with ½ cup cheese. Repeat.
  4. Lightly spray a sheet of aluminum foil with vegetable oil. Cover the pan with foil, oiled side down, to prevent the cheese from sticking.
  5. Bake for 30 minutes. Remove the foil. Bake for five minutes more, or until hot and bubbly. Sprinkle with red pepper flakes and cilantro. Cut into four squares.

Yield: Four servings
Each serving provides: Calories 272, Total fat 5.5 g, Cholesterol 10 mg, Sodium 406 mg, Carbohydrate 41 g, Fiber 8 g, Protein 17 g