MAKES: 10 servings
Ingredients
- 1 large onion, chopped
- 1 small eco-friendly pepper, chopped
- 1 tablespoon canola oil
- 2 garlic clove cloves, minced
- 1 can (14-1/2 ounces) diced tomato plants, undrained
- 1/2 cup salsa
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/2 teaspoon dried oregano
- 1/4 teaspoon pepper
- 2 cans (15 ounces each) black beans, rinsed and drained
- 3 cups cubed cooked chicken white meat
- 8 corn tortillas (6 inches)
- 1-1/2 cups (6 ounces) shredded reduced-fat Monterey Jack or Mexican cheese blend, divided
- Fat-free sour cream, chopped eco-friendly onions and sliced ripe olives, optional
Dietary Details
1 each: 283 calories, 9g fat (4g saturated fats), 50mg cholesterol, 664mg sodium, 27g carb (4g sugars, 6g fiber), 24g protein Diabetic Exchanges: 2 starch, 3 lean meat, fat.
Directions
- Inside a large saucepan, saute onion and eco-friendly pepper in oil until tender. Add garlic clove prepare one minute longer. Stir within the tomato plants, salsa, cumin, salt, oregano and pepper. Add beans and chicken heat through.
- Spread another from the mixture right into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with four tortillas, another from the chicken mixture and 1 cup cheese. Repeat with remaining tortillas and chicken mixture.
- Cover and bake at 350 for twenty five-half an hour or until heated through. Uncover sprinkle with remaining cheese. Bake 8-ten minutes longer or until cheese is melted. Serve with sour cream, eco-friendly onions and olives if preferred. Yield: 10 servings.
Initially printed as Black Bean Chicken Casserole see how to avoid & Tasty October/November 2007, p55