Ingredients
-
1 tablespoon canola oil
-
1 medium onion, diced
-
1 medium zucchini, grated
-
1 19-ounce can black beans, rinsed
-
1 14-ounce can diced tomatoes, drained
-
1 1/2 cups corn, frozen (thawed) or fresh
-
1 teaspoon ground cumin
-
½ teaspoon salt
-
12 corn tortillas, quartered
-
1 19-ounce can mild red or green enchilada sauce
-
1 ¼ cups shredded reduced-fat Cheddar cheese
Directions
-
Preheat oven to 400 degrees F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
-
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
-
Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
-
Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
Tips
Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.
Nutrition Facts (per serving)
238 | Calories |
10g | Fat |
30g | Carbs |
9g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 10 | |
Serving Size 1 piece | |
Calories 238 | |
% Daily Value * | |
Total Carbohydrate 30g | 11% |
Dietary Fiber 6g | 20% |
Total Sugars 4g | |
Protein 9g | 18% |
Total Fat 10g | 13% |
Saturated Fat 5g | 23% |
Cholesterol 23mg | 8% |
Vitamin A 690IU | 14% |
Vitamin C 16mg | 18% |
Folate 39mcg | 10% |
Sodium 369mg | 16% |
Calcium 120mg | 9% |
Iron 2mg | 9% |
Magnesium 39mg | 9% |
Potassium 362mg | 8% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.