This version of enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. You can make your own prepared enchilada sauce, but you can also use the prepared kind to keep the prep time quick. It can vary in heat level, so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute 10 ounces of plain tomato sauce.

INGREDIENTS
1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed (or fresh, read how here)
1 14-ounce can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese

1. Preheat oven to 400 degrees. Lightly coat a 9-by-13-inch baking pan with oil.

2. Heat oil in a large non-stick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.

3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.

4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Yield: 10 servings.

Recipe Nutrition
Per serving: 243 calories; 10 g fat (5 g saturated fat, 4g mono unsaturated fat); 23 mg cholesterol; 30 g carbohydrates; 9 g protein; 5 g fiber; 338 mg sodium; 267 mg potassium. Nutrition bonus: Vitamin C (23% daily value), Fiber (22% dv). 1 1/2 carbohydrate servings. Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.

Visit EatingWell.com for free quick and easy healthy recipe collections!