Two-Bean Enchilada Casserole
1. Preheat oven to 350 degrees F. In a small saucepan melt butter over medium heat. Add flour, stirring until smooth. Stir in tomato sauce, broth, chili powder, cumin, oregano, and cinnamon. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more; set aside.
2. In a medium bowl combine black beans, pinto beans, sweet pepper, onion, and chile peppers; set aside.
3. Coat a 2-quart rectangular baking dish with cooking spray. Spread 1/3 cup of the tomato sauce mixture on the bottom of the prepared baking dish. Layer one-third of the tortillas on top of the sauce. Top with one-third of the bean mixture. Spread one-third of the remaining sauce over all. Sprinkle with 2/3 cup of the cheese. Repeat layers twice, starting with tortillas and setting aside the final 2/3 cup cheese.
4. Cover with foil. Bake for 35 minutes. Sprinkle with the reserved 2/3 cup cheese. Bake, uncovered, about 10 minutes more or until cheese melts. If desired, top with lettuce, olives, and/or chopped tomato.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
cal.(kcal): 323
Fat, total(g): 11
chol.(mg): 32
sat. fat(g): 7
carb.(g): 38
Monosaturated fat(g): 1
fiber(g): 10
sugar(g): 5
pro.(g): 19
vit. A(IU): 1215
vit. C(mg): 19
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 1
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 48
sodium(mg): 433
Potassium(mg): 572
calcium(mg): 434
iron(mg): 3
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 2
Lean Meat(d.e): 2
Fat(d.e): 1
Mark as Free Exchange(d.e): 0
Carb Choice(d.e): 3
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (220g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 276 | ||
Calories from Fat: 156 (57%) | ||
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Amt Per Serving | % DV | |
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Total Fat 17.3g | 23 % | |
Saturated Fat 10.6g | 53 % | |
Monounsaturated Fat 4.7g | ||
Polyunsanturated Fat 0.9g | ||
Cholesterol 49.7mg | 15 % | |
Sodium 422.6mg | 15 % | |
Potassium 517.7mg | 14 % | |
Total Carbohydrate 16.8g | 5 % | |
Dietary Fiber 4.5g | 18 % | |
Sugars, other 12.3g | ||
Protein 14.9g | 21 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 276
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