Black Bean & Red Bean Tortilla Bake–30g Carbs, 6g Fiber, 5g Suga
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From: www.cinnamonhearts.com
Tex-Mex flavors predominate in this easy layered bake.
It’s great as part of a buffet or when you want to feed
a gang of hungry male snackers.
Recipe from: The Diabetes Snack Munch Nibble Nosh Book,
2nd Edition, 2003 by Ruth Glick.
Bake:
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 tsp olive oil
1 cup mild salsa
1 (15oz) can low-sodium OR regular tomato sauce
1 1/2 tsp cumin
1 tsp chili powder
1 (15oz) can black beans, rinsed and well drained
1 (16oz) can low-sodium OR regular kidney beans, rinsed
and well drained
12 to 14 (6-inch) corn tortillas
1 cup low-fat (1%) cottage cheese
2 cups shredded reduced-fat Cheddar cheese, divided
Garnish:
1 large tomato, chopped
1/4 cup thinly sliced green onion tops
1/2 cup fat-free or reduced-fat sour cream
Preheat oven to 350 degrees F. 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 x 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.
Makes 12 Servings
Per Serving:
228 Calories, 6g Total Fat (3g Sat Fat), 15mg Cholesterol,
411mg Sodium, 15g Protein, 30g Carbs, 6g Dietary Fiber,
5g Sugars
Exchanges: 1 1/2 Starch, 1 Medium Fat Meat, 1 Vegetable, 1 Fat