Black And Red Bean Tortilla Bake Recipe - Cooking Index
Black And Red Bean Tortilla Bake Recipe - Cooking Index
| Bake | ||
| 2 cups | 125g / 4.4oz | Frozen mixed pepper and onion stir-fry |
| 2 | Garlic cloves - minced | |
| 2 teaspoons | 10ml | Olive oil |
| 1 cup | 237ml | Mild salsa |
| 1 | Low-sodium tomato sauce - (15 oz) | |
| = (or regular tomato sauce) | ||
| 1 1/2 teaspoons | 7.5ml | Cumin |
| 1 teaspoon | 5ml | Chili powder |
| 1 | Black beans - (15 oz) - rinsed, well drained | |
| 1 | Low-sodium kidney beans - (16 oz) - rinsed, well drained | |
| = (or regular kidney beans) | ||
| 12 | Six-inch corn tortillas - (to 14) | |
| 1 cup | 146g / 5.1oz | Low-fat (1%) cottage cheese |
| 2 cups | 292g / 10oz | Shredded reduced-fat Cheddar cheese - divided |
| Garnish | ||
| 1 | Tomato - chopped (large) | |
| 1/4 cup | 15g / 0.5oz | Thinly-sliced green onion tops |
| 1/2 cup | 118ml | Fat-free or reduced-fat sour cream |
Preheat the oven to 350 degrees. In a small pot or very large saucepan, combine the pepper-onion mixture, garlic, and oil. Cook over medium heat, stirring frequently, until the onion is soft, about 5 or 6 minutes.
Add the salsa, tomato sauce, cumin, and chili powder. Simmer, uncovered, for 5 minutes. Stir in the black beans and kidney beans. Remove from the burner.
Spread one half of the bean mixture evenly in the bottom of a 9 1/2- by 13-inch baking pan. Top with one half of the tortillas in an overlapping layer. With the back of a large spoon, spread the cottage cheese evenly over the tortillas.
Top with one half of the Cheddar cheese. Add the remaining tortillas, then the remaining bean mixture. Cover with aluminum foil and bake for 30 to 35 minutes or until heated through.
Sprinkle with the remaining Cheddar cheese, and bake uncovered an additional 5 to 6 minutes or until the cheese is partially melted. To serve, cut into 12 rectangles, and garnish with tomatoes, green onion, and sour cream.
This recipe yields 12 servings. Serving size: 1 piece.
Exchanges Per Serving: 1 1/2 Starch, 1 Medium-Fat Meat, 1 Vegetable.
Nutrition Facts: Calories 228; Calories from Fat 55; Total Fat 6g; Saturated Fat 3g; Cholesterol 15mg; Sodium 411mg; Carbohydrate 30g; Dietary Fiber 6g; Sugars 5g; Protein 15g.
Source:
American Diabetes Association at http://www.diabetes.org
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