Bean and Tortilla Casserole

Wanna make something that is delicious and makes a large quantity for your family?  Well, this recipe will fit the bill. Not only does it make a lot but it is also very easy on the wallet. Feed many and spend less, while eating healthy without even knowing it. One spoonful of this casserole and you will not be able to believe it is healthy, as it contains many vegetables. While I am a fan of making my enchilada sauce from scratch, I opted to buy canned for time savings. But, I bought an organic sauce with lower sodium, so if you can find this go for it, otherwise use what your grocer has.  This is now one of my favorites. This recipe is spicy so substitute mild enchilada sauce and omit the jalapenos if you do not like spicy foods.

Ingredients

1 tablespoon vegetable oil
1 medium onion, diced
1 medium zucchini, grated
19 ounces of canned non-fat refried beans
1 14.5 ounce can diced tomatoes, drained
1 12-ounce package corn, frozen (thawed)
2 jalapenos, finely diced
2 teaspoons cumin
1/2 teaspoon sea salt
12 corn tortillas, quartered
19 ounces of medium or hot red enchilada sauce
3 cups shredded reduced-fat Cheddar cheese
lettuce, shredded

Preparation  
  • Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
  • Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, jalapenos, cumin and salt. Cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
  • 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.
  • 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.
  • Cool slightly before cutting and serving. Serve on a bed of lettuce.

Servings: 12

Calories: About 350 per serving.

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