Meatless Monday: Two Bean Enchilada Bake

January 27, 2014 at 11:20 am Leave a comment

Bean Enchilada Bake

Ingredients:

  • 1  tablespoon butter
  • 1 tablespoon all-purpose flour
  • 8 – ounce can tomato sauce
  • 3/4 cup reduced-sodium vegetable broth
  • 1  tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano, crushed
  • 1/8 teaspoon ground cinnamon
  • 15 – ounce can black beans, rinsed and drained
  • 15 – ounce can pinto beans, rinsed and drained
  • 3/4 cup chopped green pepper
  • 1/2 cup chopped onion
  • 4 – ounce can  diced green chile peppers, undrained
  • Nonstick cooking spray
  • 9 6 – inch corn tortillas cut into wedges
  • 2 cups shredded reduced-fat cheddar cheese

Optional Ingredients:

  • Sliced lettuce
  • Sliced pitted ripe olives
  • Chopped tomato

Directions:

  1. Preheat oven to 350 degrees F. In a small saucepan melt butter over medium heat. Add flour, stirring until smooth. Stir in tomato sauce, broth, chili powder, cumin, oregano, and cinnamon. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more; set aside.
  2. In a medium bowl combine black beans, pinto beans, sweet pepper, onion, and chile peppers; set aside.
  3. Coat a 2-quart rectangular baking dish with cooking spray. Spread 1/3 cup of the tomato sauce mixture on the bottom of the prepared baking dish. Layer one-third of the tortillas on top of the sauce. Top with one-third of the bean mixture. Spread one-third of the remaining sauce over all. Sprinkle with 2/3 cup of the cheese. Repeat layers twice, starting with tortillas and setting aside the final 2/3 cup cheese.
  4. Cover with foil. Bake for 35 minutes. Sprinkle with the reserved 2/3 cup cheese. Bake, uncovered, about 10 minutes more or until cheese melts. If desired, top with lettuce, olives, and/or chopped tomato.
  5. Makes six servings.

Nutrition Facts Per Serving:

  • 323 calories
  • 11 g total fat
  • 433 mg sodium
  • 38 g carbohydrate
  • 10 g fiber
  • 5 g sugars
  • 19 g protein

*Recipe from Diabetic Living Online: www.DiabeticLiving.com*

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Entry filed under: Calories, Carbohydrates, Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , .

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