Directions:
- Preheat oven to 400 degrees F.
- In a skillet, heat oil over medium heat.
- Add the onion and cook 5 minutes.
- Add 1/2 the beans and mash into a chunky paste.
- Stir in reserved liquid.
- Grease a heavy oven-proof skillet.
- In a bowl, combine corn, parsley and remaining black beans.
- Place a tortilla in the skillet and spread with 1/3 cup mashed bean mixture.
- Top with 2/3 cup corn-bean mixture and 1/2 cup cheese.
- Press with a spatula to compress the layers.
- Repeat with remaining tortillas, mashed black beans, corn0bean mixture, and cheese - add a little extra cheese on top.
- Bake until cheese is melted and the casserole is heated through - about 30 minutes.
- Transfer to broiler and cook 1 minute until the top is brown and bubbly.
- Serve with enchilada sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 336.72 Kcal (1410 kJ) | ||
| Calories from fat | 170.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.98g | 29% | |
|---|---|---|---|
| Cholesterol | 35.88mg | 12% | |
| Sodium | 292.73mg | 12% | |
| Potassium | 385.43mg | 8% | |
| Total Carbs | 28.63g | 10% | |
| Sugars | 2.55g | 10% | |
| Dietary Fiber | 4.04g | 16% | |
| Protein | 12.89g | 26% | |
| Vitamin C | 7.8mg | 13% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 1.4mg | 8% | |
| Calcium | 251.2mg | 25% | |
| Amount Per 100 g | |||
| Calories | 239.94 Kcal (1005 kJ) | ||
| Calories from fat | 121.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.52g | 29% | |
|---|---|---|---|
| Cholesterol | 25.57mg | 12% | |
| Sodium | 208.59mg | 12% | |
| Potassium | 274.65mg | 8% | |
| Total Carbs | 20.4g | 10% | |
| Sugars | 1.82g | 10% | |
| Dietary Fiber | 2.88g | 16% | |
| Protein | 9.18g | 26% | |
| Vitamin C | 5.6mg | 13% | |
| Vitamin A | 0.2mg | 9% | |
| Iron | 1mg | 8% | |
| Calcium | 179mg | 25% | |
* 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.
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