Low Fat Tortilla Casserole (Vegetarian)

Jun 03, 2023June 3, 20230 3
Low Fat Tortilla Casserole (Vegetarian)
in Mexican

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can kidney beans
1 can diced tomatoes
1 can chopped green chilies
2 cups corn kernels
2 scallions , minced
1/2 teaspoon ground cumin
1/2 teaspoon oregano
8 corn tortillas
1 1/2 cups grated reduced-fat cheddar cheese
1 teaspoon taco seasoning ( optional )

Nutrision Information

Servings Per Recipe
6
Calories
240
Sugar
6g
Fat
6g
This Low Fat Tortilla Casserole is a vegetarian version of a classic Mexican dish. It is made with kidney beans, diced tomatoes, chopped green chilies, and corn kernels, layered with corn tortillas and reduced-fat cheddar cheese. This casserole is not only tasty, but also healthy and satisfying. It is a great option for those looking for a meatless meal that is also low in fat and calories. The flavors in this casserole are a great combination of smoky and spicy, with just the right amount of cheese to make it creamy and delicious.

Instructions

1.Preheat the oven to 375°F.
2.In a large bowl, combine the kidney beans, diced tomatoes, chopped green chilies, corn kernels, scallions, ground cumin, and oregano.
3.Spread one-third of the mixture in the bottom of a 9x13 inch baking dish.
4.Cut the tortillas into quarters and place half of them on top of the bean mixture.
5.Top with half of the remaining bean mixture and 3/4 cup of the grated cheese.
6.Repeat with the remaining tortillas, bean mixture, and cheese.
7.Sprinkle taco seasoning over the casserole (if using).
8.Bake for 30-35 minutes, or until hot and bubbly.

PROS

This Low Fat Tortilla Casserole is flavorful and satisfying without being high in fat or calories.

The combination of beans, vegetables, and whole grains makes this meal a great source of protein, fiber, and important nutrients.

CONS

This casserole may be high in sodium, so it may not be the best option for those on a low-sodium diet.

Some people may find the texture of the tortillas to be too soft after baking.

HEALTH & BENEFITS

This Vegetarian Tortilla Casserole is packed with nutrients and health benefits.
Kidney beans are an excellent source of protein, fiber, and iron.
Tomatoes are rich in vitamins A and C, and contain lycopene, a powerful antioxidant.
Corn is a great source of fiber, antioxidants, and B vitamins.
Choosing whole grain tortillas adds even more fiber and nutrients to this dish.

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