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Healthy Black Bean Chilaquiles

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Healthy Black Bean Chilaquiles
Total Time: 45 minutes

Yield: 10 Servings

Serving Size: 1/10 of the casserole

Calories per serving: 243

Fat per serving: 10g

Nutritional Info Per Serving: 243 Calories, 10g Fat (5g Saturated), 338mg Sodium, 30g Carbs, 9g Protein, 5g Fiber

Ingredients

  • ½ tbsp organic canola oil
  • 1 medium red onion, diced
  • 1 red (or orange/yellow) bell pepper, diced
  • 2 15-ounce cans black beans, rinsed
  • 1 14-ounce can diced tomatoes, drained
  • 1.5 cups corn, frozen (thawed) or fresh
  • 1 tsp ground cumin
  • ½ tsp salt
  • 9-10 corn tortillas, quartered
  • 1.25 cups shredded reduced-fat Cheddar cheese
  • 1 15-ounce can tomato sauce
  • 1.5 cups vegetable broth
  • 1 tbsp chili powder
  • 1 tsp ancho chili powder
  • ½ tsp chipotle chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dried oregano
  • Diced tomato and green onion (for topping)

Directions

  1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking dish with cooking spray. Meanwhile, make the sauce: combine the tomato sauce, vegetable broth, chili powders (all 3 of them), garlic powder, onion powder, and dried oregano in a medium sauce pan over medium heat. Whisk to combine, then turn the heat down to low and let simmer.
  2. Heat organic canola oil in a large nonstick skillet over medium-high heat. Add onion and bell pepper and cook, stirring often, until starting to brown, about 5 minutes.
  3. Stir in beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
  4. Scatter half the tortilla pieces in the casserole dish.
  5. Top with half the vegetable mixture, half the sauce and half the cheese.
  6. Repeat with one more layer of tortillas, vegetables, sauce and cheese.
  7. Cover the casserole with foil and bake 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.
  8. Top with diced tomatoes and green onion.

Notes

Adapted from EatingWell

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