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Chilaquiles with Beans and Corn

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September 16, 2014 | Issue 522

Baked Tortilla Casserole

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. Besides eliminating the fat and mess of frying, this recipe allows the tortillas to soak up the sauce, making a dish that is pure comfort food.

Makes 6 servings.

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.

  • 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

Directions

  1. Preheat oven to 400 degrees. Coat 11-inch x 7-inch baking dish with cooking spray and set aside.
  2. If using fresh corn, cut kernels from cob; there should be 1-1½ cups. Set aside.
  3. 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.
  4. 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.
  5. 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.

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Grocery list

Cooking spray
Corn
Canola oil
Red onion
Frozen spinach
No-salt added pinto beans
Cumin
No-salt added, diced tomatoes
Yellow corn tortillas
Can mild or medium red enchilada sauce
Shredded, reduced-fat Mexican cheese blend

 

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Healthy Choices at Mexican Restaurants

New American Plate Challenge

Recipe Extra:
Mexican Stuffed Peppers

 

Did You Know?

Traditional chilaquiles are a breakfast or brunch food, making them a perfect use for leftover tortillas.

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