I used to live next door to a dietitian whose hobby was to take people’s favorite dishes and make them low-fat and healthy. Lucky me, I got to be the lab rat for tasting. This was one of my favorites that she transformed. I don’t even care what the original recipe was, because this one is so delicious, I wouldn’t make it the old way anyhow.
Black Bean Tortilla Casserole
2 cups onion, chopped
2 cloves garlic, minced
2 cups green pepper, chopped
3/4 cup salsa or picante sauce
1 1/2 teaspoons ground cumin
2 (15-ounce) cans black beans, drained
1 (14 1/2-ounce) can stewed tomatoes, chopped (save the liquid)
12 (6-inch) corn or flour tortillas (I prefer corn)
3/4 cup (3 ounces) sharp cheddar cheese, grated
1/4 cup low-fat sour cream (recipe below) or plain yogurt
1. Spray a large skillet with cooking spray and place over medium heat until hot. Add onion and garlic and sauté 4 minutes or until tender. Add green peppers and sauté 3 minutes longer or until tender. Add salsa, cumin, drained beans and tomatoes and the tomato liquid. Cook the mixture, stirring occasionally, about five minutes (until well heated through). Remove from heat and set aside.
2. Coat a 13 x 9 x 2 inch baking dish with cooking spray. spoon about 1 cup of bean mixture into the baking dish. Arrange 6 tortillas ina single layer over the bean mixture, breaking some to fit the corners. Spoon 2 1/2 cups bean mixture over the tortillas, spreading evenly to cover. Arrange remaining tortillas over beans and then top with the rest of the bean mixture.
3. Cover the baking dish with foil and bake at 350 degrees for 30 minutes. Uncover and sprinkle top of casserole with cheddar cheese. Return to oven, uncovered, and bake an additional 10 minutes. Remove from oven and let stand 5 minutes before cutting and serving. Top each serving with 2 teaspoons low-fat sour cream or plain yogurt.
Serves 6, with 345 calories and 8 grams of fat per serving.
Low-fat Sour Cream
1/2 cup sour cream, pasteurized
1/2 cup buttermilk, pasteurized
Mix sour cream and buttermilk. Cover and let stand at room temperature overnight or until thickened. Refrigerate. Makes 1 cup with 16 calories and 1.3 grams of fat per Tablespoon.