Black Beans and Tortillas

Preparation time: 15 minutes
Cooking time: 40–45 minutes

Yield: 6 servings
Serving size: 1 cup

Ingredients

Nonstick cooking spray
1 teaspoon minced garlic
1⁄2 cup chopped yellow onion
1 1⁄2 cups chopped fresh tomato
1⁄4 cup chopped green onion
1⁄2 teaspoon chili powder
2 teaspoons cumin powder
1 can (8 ounces) reduced-sodium tomato sauce
1 can (15.5 ounces) black beans, rinsed and drained
1 tablespoon chopped cilantro
12 six-inch, soft corn tortillas
1 cup reduced-fat Cheddar cheese

Preparation

Preheat oven to 350˚F. In a large skillet sprayed with nonstick cooking spray, combine garlic, onion, tomato, green onion, chili powder, and cumin. Cook over low heat until onion is tender, about 10 minutes. Add tomato sauce and cook for 5 minutes. Stir in beans and cilantro. Spray a 9" × 9" baking pan with cooking spray. Layer 4 tortillas, 1⁄4 of the cheese, and 1⁄3 of the bean mixture. Repeat twice, ending with a layer of cheese. Cover and bake 20 minutes. Uncover and bake 10–15 more minutes or until bubbly.

Nutrition Facts

Per serving:
Calories: 251
Protein: 17 g
Total fat: 9 g
Saturated fat: 5 g
Cholesterol: 25 mg
Sodium: 507 mg
Dietary fiber: 7 g
Carbohydrate: 26 g

Liz Friedrich is a nutrition and health promotion consultant based in North Carolina.

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