Fiery Black Bean-Poblano Casserole
Serves 8
319 calories
4g fat
67g carbohydrates
24g protein
793mg sodium
10g fiber
1 clove fresh garlic, minced
½ teaspoon all-purpose seasoning
½ cup bell peppers, diced
2 cups frozen corn
1 cup nonfat shredded Mexican cheese blend
¼ cup cilantro, chopped
2 teaspoons poblano chilies, finely chopped
¼ cup Egg Beaters
1 cup fat-free cottage cheese
3 cups black beans, cooked and drained
½ cup green onions, sliced
12 whole wheat tortillas
½ cup skim milk
2 tablespoons flour
¼ cup shredded nonfat Cheddar cheese
Poblano chilies are mild chili peppers, and they are one of the most commonly used chili peppers in Mexico. They can be stuffed, baked, or used in mole sauce.
In a large mixing bowl, combine all ingredients except for tortillas, skim milk, flour, and Cheddar cheese.
Spray 9" × 13" baking dish with nonstick spray. Cover bottom of baking dish with 4 tortillas. Spread half of mixture over tortillas. Top with 4 more tortillas and remaining mixture. Top with remaining tortillas.
Combine skim milk and flour; mix well. Pour white sauce over tortillas and top with Cheddar.
Cover with foil and bake at 360°F for 30 to 35 minutes.
Beans are so jam-packed with nutrients that they qualify as both a vegetable and a protein. That's kind of like being both king and queen of the prom! They're even stuffed with fiber and the good kinds of carbohydrates.
