Chilaquiles with Beans and Corn
Chilaquiles are a traditional Mexican skillet dish made of tortillas simmered in sauce or salsa. This healthy meatless version also includes fiber-rich pinto beans, spinach and corn, baked to perfection as a casserole.
CAL/SERV :
216
PREP TIME :
N/A
YIELDS :
6 SERVINGS
COOK TIME:
N/A
INGREDIENTS
- Cooking spray
- 1 large ear fresh corn or 1½ cups frozen corn, defrosted
- 1 Tbsp. canola oil
- 3/4 cup chopped red onion
- 1 (10 oz.) pkg. frozen spinach, defrosted, squeezed dry
- 1 (15 oz.) can no-salt added pinto beans, drained
- 1 tsp. ground cumin
- 1 (14½ oz.) can no-salt added, diced tomatoes, partially drained
- 6 yellow corn tortillas
- 1 (15 oz.) can mild or medium red enchilada sauce, divided
- 1 cup shredded, reduced-fat Mexican cheese blend, divided
INSTRUCTIONS
- Preheat oven to 400 degrees. Coat 11-inch x 7-inch baking dish with cooking spray and set aside.
- If using fresh corn, cut kernels from cob; there should be 1-1½ cups. Set aside.
- In medium skillet, heat oil over medium-high heat. Add onion and cook until translucent, 4 minutes. Add spinach, pulling it apart. Add beans and cumin and cook until cumin is fragrant, stirring often. Add tomatoes and corn and cook until mixture is heated through, 5 minutes. Set vegetable and bean filling aside.
- Arrange 2 tortillas on bottom of prepared pan. Cut 2 other tortillas in half and add 2 halves to cover bottom of pan. Spoon half the filling over tortillas. Pour on 3/4 cup enchilada sauce. Sprinkle on half the cheese. Repeat, using remaining tortillas, filling, sauce and cheese. Cover pan with foil.
- Bake Chilaquiles for 15 minutes. Uncover and bake until cheese melts and casserole is bubbly around edges, 10 minutes. Let stand 10 minutes before serving.
Nutrition (per serving):
216 calories, 5.7 g total fat (1 g saturated fat), 34 g carbohydrate, 10 g protein, 6 g dietary fiber, 496 mg sodium.
Courtesy of American Institute for Cancer Research
