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Black Bean & Tortilla Casserole Recipe

Black Bean & Tortilla Casserole Recipe

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Ingredients:

Serving

2 garlic cloves, minced
1 cup onion, chopped
1/2 cup green onion, chopped
1 cup tomato, chopped
1 jalapeno , seeds removed, minced
2 tsp cumin powder
2 cups tomato sauce (2 - 8 oz cans)
2 (16 oz) cans black beans, rinsed and drained
2 tbsp cilantro, chopped
salt & pepper
8 corn tortillas, soft
8 oz low-fat cheddar cheese, shredded
8 tbsp fat free sour cream

Directions:

Preheat oven to 350 degrees F.
Spray large skillet with cooking spray.
Add garlic, onion, green onion, tomato, jalapeno and cumin.
Cook on medium heat until onion is tender about 3-5 minutes.
Add tomato sauce and cook 5 more minutes.
Stir in beans, cilantro, salt and pepper.
Remove from heat.
Spray an 8 x 11 (2 qt) baking dish with cooking spray.
Layer 1/3 of bean mixture, 1/3 cheese, and 4 tortillas. Repeat. The final layer will be the bean mixture and then cheese.
Cover with aluminum foil and bake for 20 mintes. Uncover, and bake 10 minutes, or until cheese is bubbly.
Top each portion with 2T fat free sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	338.07 Kcal (1415 kJ)
Calories from fat	52.18 Kcal
		% Daily Value*
Total Fat	5.8g	9%
Cholesterol	14.07mg	5%
Sodium	423.99mg	18%
Potassium	986.63mg	21%
Total Carbs	51.08g	17%
Sugars	9.8g	39%
Dietary Fiber	9.28g	37%
Protein	22.81g	46%
Vitamin C	23.6mg	39%
Iron	3.2mg	18%
Calcium	368.9mg	37%

Amount Per 100 g
Calories	92.51 Kcal (387 kJ)
Calories from fat	14.28 Kcal
		% Daily Value*
Total Fat	1.59g	9%
Cholesterol	3.85mg	5%
Sodium	116.03mg	18%
Potassium	270mg	21%
Total Carbs	13.98g	17%
Sugars	2.68g	39%
Dietary Fiber	2.54g	37%
Protein	6.24g	46%
Vitamin C	6.5mg	39%
Iron	0.9mg	18%
Calcium	100.9mg	37%

* 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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