CHILI TORTILLA BAKE
1 pound extra-lean ground beef (95 percent lean)
2 cans (8 ounces each) no-salt-added tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen corn
1 can (4 ounces) chopped green chilies
2 tablespoons dried minced onion
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
6 whole wheat tortillas (8 inches)
1 cup (4 ounces) shredded reduced-fat cheddar cheese
In a large skillet, cook beef over medium heat until no longer pink. Stir in the tomato sauce, beans, corn, green chilies, onion, chili powder, cumin, garlic powder and oregano; heat through.
In an 11-by7-inch baking dish coated with cooking spray, layer half of the tortillas, beef mixture and cheese. Repeat layers. Bake, uncovered, at 350 degrees for 25-30 minutes, or until bubbly.
Freeze option: Cool unbaked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350 degrees. Bake casserole as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165 degrees.
Yield: 6 servings, each piece with 413 calories, 11 grams fat, 56 mg cholesterol, 590 mg sodium, 47 grams carbohydrate, 8 gram fiber, 28 grams protein.
Healthy Cooking October/November 2010