Healthy Recipes

Black Bean Enchilada Casserole
dashed separator
Servings: 6
Ingredients and Preparation
Ingredients Measures
Canola oil 2 teaspoons
Red onion, diced ½
Small zucchini, diced 1
Black beans, rinsed and drained 1 15-ounce can
Plum tomatoes, seeded and diced 2
Corn kernels (about 1 ear fresh) ¾ cup
Ground cumin 1 teaspoon
Salt ¼ teaspoon
Corn tortillas, cut into 4 wedges each 6 (6-inch)
Cooking spray
Red or green enchilada sauce 1 cup
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.

Exchanges
3 vegetables; 1 starch; 0.5 lean meat substitute

Side Suggestions: Avocado Salad
Arrange slices of avocado, tomato, and red onion on a large platter. Drizzle with olive oil and fresh lime juice, and season with salt and freshly ground pepper.


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
dashed separator
healthy living calculator
Current Research From Top Journals



March 2015

Many medical groups felt that early exposure to certain foods like peanuts increased a child's risk of developing food allergies. However, newer research including this trial suggest that early exposure may actually decrease the risk of developing food allergies.

dot separator
previous editions

Breastfeeding May Decrease the Risk of Childhood Obesity
February 2015

Tonsillectomy May Reduce Number of Sore Throat Days in Children
February 2015

Research Review Finds Little Support for Nearly Half of Medical Talk Show Recommendations
January 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook