Enchilada CasseroleCourse: Brunch, Lunch, Main, Miscellaneous, RecipesCuisine: Brunch, Lunch, DinnerDifficulty: Medium
One 454g jar salsa/taco sauce
One 411g can crushed tomatoes
12 corn tortillas, cut in half
One 454g can fat-free refried beans
One 439g can pinto beans or black beans, rinsed and drained
2 small or 1 large onion, peeled and finely chopped
2 small zucchini, diced
1 large red capsicum, seeded and diced
1 cup corn kernels (cooked fresh or tinned)
1 cup shredded reduced-fat cheddar cheese
½ cup fat-free sour cream, for garnish
Chopped green shallot, for garnish
- Preheat the oven to 200°C. Spray a 23cm by 35cm baking pan with cooking spray.
- Combine the salsa and tomatoes with ¾ cup water in a medium bowl.
- Cover the bottom of the pan with 8 tortilla halves; the tortillas may overlap. Top the tortillas with the refried beans, onions, and 1½ cups of the salsa mixture.
- Cover with another 8 tortilla halves. Top with the zucchini, capsicum, corn, and 1 cup of the salsa mixture. Note: grilling the vegetables before using adds a delicious smoky flavour.
- Cover with the remaining 8 tortilla halves. Top with the remaining salsa mixture.
- Loosely cover with foil and bake for 45 minutes, until bubbling. Uncover, top with the cheese, and bake until the cheese melts, about 5 minutes. Let cool for a few minutes, then cut into portions. Serve with the sour cream, shallots and a side salad (lettuce, tomato, avocado etc.)
- This casserole is particularly well-suited for leftovers. Freezes well.
Vary the spiciness with mild, medium, or hot salsa and plain or spicy refried beans. Vegetarian.
- Adapted from: The Volumetrics Diet, Dr. Rolls.
|Saturated fat (g)||0|