Corn and Bean Enchilada Casserole
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 305.7
- Total Fat: 3.1 g
- Cholesterol: 0.4 mg
- Sodium: 665.4 mg
- Total Carbs: 58.9 g
- Dietary Fiber: 12.6 g
- Protein: 14.8 g
View full nutritional breakdown of Corn and Bean Enchilada Casserole calories by ingredient
Introduction
A lighter and simpler version of the traditional enchilada.Layering ingredients is easier than rolling into tortillas, and the recipe is very easy to adjust to personal tastes. Corn and beans makes a perfect and complete protein, sans meat. This is one my go-to in a hurry meals for good reason! Full of fiber, good carbs, vitamins galore and protein, there's nothing this meal lacks!
To keep the gluten-free status of the meal, obviously one will have to use gluten-free ingredients, but that should be easy on this one.
Enjoy!
(Sodium is less than calculated as long as corn and beans are rinsed.) A lighter and simpler version of the traditional enchilada.
Layering ingredients is easier than rolling into tortillas, and the recipe is very easy to adjust to personal tastes. Corn and beans makes a perfect and complete protein, sans meat. This is one my go-to in a hurry meals for good reason! Full of fiber, good carbs, vitamins galore and protein, there's nothing this meal lacks!
To keep the gluten-free status of the meal, obviously one will have to use gluten-free ingredients, but that should be easy on this one.
Enjoy!
(Sodium is less than calculated as long as corn and beans are rinsed.)
Number of Servings: 6
Ingredients
-
2 cans black beans (or 3-4 cups cooked beans)
2 cans corn (or 3-4 cups frozen corn)
1 can enchilada sauce, spicy to your choosing (or 1 cup if you make your own)
1/2 c sour cream OR plain yogurt
6 small corn tortillas
Directions
Drain and rinse cans of corn and beans in a colander, mix together and set aside.
Pour a thin layer of enchilada sauce into the bottom of an 8" x 10" (or other casserole sized) dish.
Mix remaining enchilada sauce with yogurt or sour cream.
Tear tortillas into approx 4 pieces each.
Cover bottom of pan with one layer of tortilla pieces.
Pour 1/3 of corn and bean mixture into pan.
Pour 1/3 of enchilada sauce mixture on top of corn and beans.
Top with layer of tortillas and repeat making sure that the topmost layer of tortillas is covered with a good serving of sauce.
Bake @350 for 25-35 minutes or until middle is piping hot and top tortillas are starting to dry out.
(Cover with tinfoil to continue baking if you notice at any point that the tortillas are getting too crispy.)
Excellent with avacado, salsa, sour cream or shredded cheese as toppings.
Number of Servings: 6
Recipe submitted by SparkPeople user SUPERDUPER26.
Pour a thin layer of enchilada sauce into the bottom of an 8" x 10" (or other casserole sized) dish.
Mix remaining enchilada sauce with yogurt or sour cream.
Tear tortillas into approx 4 pieces each.
Cover bottom of pan with one layer of tortilla pieces.
Pour 1/3 of corn and bean mixture into pan.
Pour 1/3 of enchilada sauce mixture on top of corn and beans.
Top with layer of tortillas and repeat making sure that the topmost layer of tortillas is covered with a good serving of sauce.
Bake @350 for 25-35 minutes or until middle is piping hot and top tortillas are starting to dry out.
(Cover with tinfoil to continue baking if you notice at any point that the tortillas are getting too crispy.)
Excellent with avacado, salsa, sour cream or shredded cheese as toppings.
Number of Servings: 6
Recipe submitted by SparkPeople user SUPERDUPER26.