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Entree, Vegetarian |280 calories per serving|55 minute recipe

Chilaquiles with Beans and Corn

This content was last updated on February 26, 2020

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

Ingredients

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  • Canola oil cooking spray
  • 1 large ear fresh corn or 1 ½ cups frozen corn, defrosted
  • 1 Tbsp. Canola oil
  • 3/4 cup chopped red onion
  • 1 pkg. (10 oz.) frozen spinach, defrosted, squeezed dry
  • 1 can (15 oz.) no-salt-added pinto beans, drained and rinsed
  • 1 tsp. ground cumin
  • 1 can (14.5 oz.) no-salt-added diced tomatoes, partially drained
  • 6 yellow corn tortillas
  • 1 can (15 oz.) mild or medium red enchilada sauce, divided
  • 1 cup shredded, reduced-fat Mexican cheese blend, divided
Makes 6 servings. Per serving: 280 calories, 8 g total fat (2.5 g saturated fat, 0 g trans fat), 10 mg cholesterol, 41 g carbohydrates, 13 g protein, 7 g dietary fiber, 810 mg sodium, 10 g sugar, 0 g added sugar.

Directions

  1. Preheat oven to 400 degrees F. Coat 11-inch x 7-inch baking dish with canola oil 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, about 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 ¾ 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 then bake until cheese melts and casserole is bubbly around edges, about 10 minutes. Let stand 10 minutes before serving.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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