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Diabetes Forecast

The Healthy Living Magazine

Roasted Vegetable Enchilada Bake

Per Serving

Roasted Vegetable Enchilada Bake

Makes: 6 servings
Serving Size: 4 1/2-by-4 1/2-inch square
Calories 270
Fat 7 g
Saturated Fat 2.5 g
Trans Fat 0 g
Carbohydrate 43 g
Fiber 9 g
Sugars 7 g
Cholesterol 10 mg
Sodium 430 mg
Potassium 860 mg
Protein 13 g
Phosphorus 350 mg
Choices: Starch 2, Nonstarchy Vegetable 2, Fat 1
  • Makes: 6 servings
  • Serving Size: 4 1/2-by-4 1/2-inch square
  • Preparation Time: 20 minutes
  • Cooking Time: 40 minutes

Ingredients

2 tsp. canola or unrefined peanut oil
1 large sweet onion, diced
1 1/4 cups mild or medium tomatillo salsa (salsa verde) of choice, divided
12 oz. white button mushrooms, sliced
1 fresh poblano pepper, choppe
5 cups packed fresh baby spinach (5 oz)
1 (15-oz) can pinto beans, gently rinsed and drained (1 1/2 cups)
3 Tbsp. chopped fresh cilantro
1 tsp. finely chopped fresh oregano leaves
1/2 tsp. ground cumin
1/4 tsp. sea salt
12 (6-inch) corn tortillas
1/2 cup shredded Monterey Jack or pepper Jack cheese (2 oz)

Directions

  1. Preheat the oven to 400° F.
  2. Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté for about 8 minutes, until the onion is softened. Add the mushrooms and poblano pepper, and sauté for about 8 minutes, until the mushrooms are softened. Stir in the spinach, and sauté until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute.
  3. Spread 1/2 cup of the remaining salsa into a 9-by-13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Drizzle with 1/4 cup of the remaining salsa. Evenly top with the remaining vegetable mixture. Sprinkle with the cheese.
  4. Bake for about 20 minutes, until the casserole is fully cooked through and the cheese is melted. Drizzle with the remaining 1/4 cup salsa and cut the casserole into 6 equal portions to serve.

With Pork

Sprinkle 6 oz finely cubed roasted pork tenderloin or shredded roasted pork loin onto the casserole after arranging the remaining 6 tortillas in step 3. Continue with steps 3 and 4.

Per Serving: Calories 310, Total Fat 7 g (Sat. Fat 2.5 g), Cholesterol 30 mg, Sodium 450 mg, Potassium 980 mg, Total Carbohydrate 43 g (Fiber 9 g, Sugars 7 g), Protein 20 g, Phosphorus 420 mg
Choices: Starch 2, Nonstarchy Vegetable 2, Lean Protein 1, Fat 1

 
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