START A PETITION 25,136,189 members: the world's largest community for good
START A PETITION
x

Chilaquiles Casserole

Chilaquiles Casserole

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!

Read more: All recipes, Entrees, Food, , , , , , , ,

have you shared this story yet?

go ahead, give it a little love

6 comments

+ add your own
7:02AM PDT on Aug 1, 2012

yum

5:09PM PST on Jan 14, 2012

Mexican lasagna!

9:38PM PDT on Sep 5, 2011

Another yummy recipe, sounds delicious and mouth-watering. Thanks for posting.

9:51AM PDT on May 6, 2010

This recipe was amazing & a 4 sure hit with hubby..ranking it a 9 out of 10!! The flavour & texture combination was yummy..will be adding this recipe into my recipe box of fav's.

9:19PM PST on Dec 16, 2009

Mel, selected from Eating Well magazine
Egyptian Edamame Stew

10:45AM PST on Mar 2, 2009

Trader Joe's canned corn is crispy and sweet, it is what I always use now, other corn gets mushy and recipes do not turn out as well

add your comment



Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

Peanut butter is an allergen, too. Are we going to pull that off of the shelves?

Great blog post! I don’t understand how long it will require me to obtain through all of them! …

What a great recipe! I love mushrooms and thyme and with the Maderia wine sounds incredible! Thank…

A different article on this site just said nail polish is toxic. Hopefully this is non-toxic, but a…

Story idea? Want to blog? Contact the editors!



Select names from your address book   |   Help
   

We hate spam. We do not sell or share the email addresses you provide.