Recipe Summary:
Preparation Time: 30 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 3.00
Ingredients:
2 tsp olive oil
1-1/2 cup chopped onion
3 garlic cloves, minced
1 green pepper, coarsely chopped
1 red pepper, coarsely chopped
1 tsp ground cumin
2 tsp chili powder
1/8 tsp cayenne powder
1 cup frozen or fresh corn kernels
15 oz can dark red kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 cup no added salt tomato sauce
4 oz can diced green chilies, drained
nonstick cooking spray
6 corn tortillas
1 cup fat free ricotta cheese
3/4 cup low fat cheddar cheese, shredded
Directions:
In large skillet, heat oil over medium high heat. Sauté onion, garlic, and peppers for 5 minutes. Stir in spices and sauté 1 additional minute. Remove from heat. Mix in corn, beans, tomato sauce, and diced green chilies. Spray 13″ x 9″ dish with cooking spray. Place 3 tortillas in the dish arranging to cover the bottom. Spoon in half of the corn mixture, and spread ½ cup ricotta cheese on top. Sprinkle with half of the cheddar cheese. Repeat layers, using up all the ingredients. Cook, uncovered at 350°F for 45 minutes, until casserole is thoroughly heated and cheddar cheese has melted. Let stand 5 minutes before serving.
Nutrition Facts:
Mexibean Mock Lasagna
Serving Size 1/6 of recipe
Amount Per Serving
Calories 340
Calories from Fat 45
% Daily Value (DV)*
Total Fat 5g (8%)
Saturated Fat 1g (5%)
Trans Fat 0g (0%)
Cholesterol 10mg (3%)
Sodium 600mg (25%)
Total Carbohydrate 53g (18%)
Dietary Fiber 13g (52%)
Sugars 10g
Protein 18g
Vitamin A (30%)
Vitamin C (140%)
Calcium (25%)
Iron (20%)
* Percent Daily Values are based on a 2,000 calorie diet.
Diabetic Exchange**
Fruit: 0
Vegetables: 2
Meat: 1
Milk: 0
Fat: 0
Carbs: 2
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.
