Two Bean Enchilada-Style Casserole
Serves 6
INGREDIENTS
Enchilada-Style Sauce:
1 Tablespoon olive oil
1 onion, chopped
3 garlic cloves, minced
4 Tablespoons chili powder
1 can (29 ounce) low-sodium tomato sauce
1 lime, juiced
Filling:
1 package (10 oz) frozen chopped spinach, thawed and squeeze to remove excess water
1 can (9 oz) low-sodium corn
1 can (8 oz) diced green chili, not drained
1 zucchini, diced
1 package (16 oz) firm tofu (not silken), crumbled
1 can (16 oz) spicy low-fat/vegetarian refried beans
9 corn tortillas
Toppings:
Shredded cheddar cheese
Diced avocado
Green tomatillo salsa
Fresh cilantro & lime wedges
DIRECTIONS
- Pre-heat oven to 350 degrees F
- Sauté onion, garlic and chili powder in oil for 3-5 minutes
- Add tomato sauce, bring to boil and let simmer uncovered for 8 minutes.
- Take off heat and stir in lime juice.
- Mix together all filling ingredients (spinach, corn, green chili, zucchini and crumbled tofu)
- Spread refried beans on tortillas
- Pour 1/4 of tomato sauce mixture in bottom of casserole dish
- Layer: 3 tortillas with beans, 1/3 of filling and 1/4 of sauce
- Repeat 2 more times and end with sauce
- Cover and bake 40 minutes.
Serve with toppings.
Nutrition
Facts |
| Serv. size 2 cups (478g) |
| Servings 6 |
| Calories 297 |
Fat Cal. 76 |
| |
*Percent Daily Values (DV) are
based on a 2,000 calorie diet. |
|
| Amount/Serving |
% DV* |
Amount/Serving |
%DV* |
|
| Total Fat |
8g |
15% |
Total Carb. |
46g |
15% |
Sat. Fat |
1g |
6% |
Fiber |
11g |
45% |
Trans Fats |
0g |
|
Sugars |
4g |
|
| Cholest. |
0mg |
0% |
Protein |
17g |
|
| Sodium |
332mg |
15% |
|
|
|
|
| Vitamin A |
170% |
Vit. C |
85% |
Calcium |
45% |
Iron |
50% |
|
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