Enchilada Bean Bake

80 minutes Prep: 20 minutes Cook: 60 minutes

173 calories per serving view nutrition facts

4 servings suggest servings

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Ingredients

2	cloves	garlic	minced
1/2	cup	onion	chopped
1/2	cup	mushrooms	chopped
1/4	cup	water
2	cups	beans
1 1/2	cups	tomatoes	stewed
1/2	cup	red wine
1	teaspoon	chili powder
1	teaspoon	cumin
1/2	cup	cottage cheese	fat-free
1/4	cup	yogurt, plain	fat-free
1/4	cup	cheddar cheese	shredded
5	each	corn tortillas (6-inch)

Directions

Preheat oven at 350 degrees.

Prepare a 2 quart casserole dish with cooking spray.

In a skillet over low heat, cook garlic, onion, and mushrooms in 1/4 cup water until tender.

Add beans, tomatoes, wine, chili powder, and cumin.

Heat over medium-high heat until boiling; reduce heat and simmer about 30 minutes or until most of liquid is gone.

Using a potato masher, mash beans thoroughly.

In a bowl, mix cottage cheese and yogurt; set aside.

In prepared casserole dish, put a layer of tortillas, a layer of beans and a little cheese mixture.

Sprinkle with cheddar cheese.

Bake, uncovered, about 30 minutes or until bubbling.

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Nutrition Facts

Serving Size 250g

Amount per Serving

Calories 173 15% of calories from fat

	% Daily Value*
Total Fat 3.0g	4%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 11mg	4%
Sodium 542mg	23%
Total Carbohydrate 32.0g	11%
Dietary Fiber 8.0g	34%
Sugars 3.0g
Protein 8.0g	17%

Vitamin A	15%		Vitamin C	24%
Calcium	11%		Iron	16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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