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Black Bean and Tortilla Bake Recipe

Black Bean and Tortilla Bake Recipe

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Ingredients:

Serving

1 garlic clove, minced
1/2 cup chopped onion
1 cup chopped tomato
1/2 cup chopped green onion
1/2 tsp chili powder
2 tsp cumin powder
1 (8 oz) can tomato sauce
1 (16 oz) can black beans, rinsed and drained
1 tbsp chopped cilantro
salt and pepper
12 soft corn tortillas
8 oz low-fat cheddar cheese, shredded , reserve

Directions:

Preheat oven to 350* F.
Spray a large skillet with cooking spray.
Add garlic, onions, tomato, green onion, cumin, and chili powder.
Cook on medium heat until onion is tender.
Add tomato sauce and cook 5 minutes more.
Stir in beans, cilantro, salt and pepper.
Spray a 9 inch square baking dish with cooking spray.
Layer 4 tortillas, 1/3 cheese, and 1/3 of the bean mixture; repeat 2 more times.
Top with reserved 2 tablespoons of cheese.
Bake 20 minutes, covered, then 10 minutes uncovered or until bubbly.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	206.98 Kcal (867 kJ)
Calories from fat	38.92 Kcal
		% Daily Value*
Total Fat	4.32g	7%
Cholesterol	7.94mg	3%
Sodium	338.88mg	14%
Potassium	318.14mg	7%
Total Carbs	29.67g	10%
Sugars	3.19g	13%
Dietary Fiber	4.58g	18%
Protein	13.72g	27%
Vitamin C	6.5mg	11%
Iron	1.3mg	7%
Calcium	219.8mg	22%

Amount Per 100 g
Calories	141.8 Kcal (594 kJ)
Calories from fat	26.66 Kcal
		% Daily Value*
Total Fat	2.96g	7%
Cholesterol	5.44mg	3%
Sodium	232.17mg	14%
Potassium	217.95mg	7%
Total Carbs	20.32g	10%
Sugars	2.18g	13%
Dietary Fiber	3.14g	18%
Protein	9.4g	27%
Vitamin C	4.4mg	11%
Iron	0.9mg	7%
Calcium	150.6mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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