Recipe: Bean and Vegetable Enchilada Casserole

BEAN AND VEGETABLE ENCHILADA CASSEROLE

1 Tbsp. canola oil
1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 (14 oz.) can black beans, drained and rinsed
1 (14 oz.) can pinto beans, drained and rinsed
1 (16 oz.) package frozen corn, thawed
1 (28 oz.) can pureed or crushed tomatoes
1 Tbsp. chili powder
1/2 tsp. ground cumin
Dash of hot sauce, to taste
Salt and freshly ground black pepper
12 corn tortillas
1 cup grated reduced-fat Jack cheese

Preheat oven to 350 degrees F.

In large saucepan, heat oil over medium heat and saut bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.

Assemble casserole in 9x13-inch baking dish. Cover bottom with one-third of bean mixture. Layer six tortillas on top of beans. Repeat once more, ending with bean mixture on top. Sprinkle cheese on top.

Bake until hot and bubbly, about 30-40 minutes. Let cool about 10 minutes on a rack. Cut into 8 portions and serve immediately.

Makes 8 servings

Per serving: 320 calories, 7 g total fat (2 g saturated fat), 53 g carbohydrates, 15 g protein, 11 g dietary fiber, 633 mg sodium.

Source: the American Institute for Cancer Research