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Mexican Tortilla Casserole

Mexican Tortilla Casserole Picture

Calories 387 (19% from fat)
Fat 8 gram
Saturated Fat 3.6 gram
Trans Fat 0 gram
Chol. 25 mg.
Sodium 720 mg.
Carb. 48 gram
Fiber 8 gram
Sugar 8.6 gram
Sugar Alcohol 0 gram
Protein 28 gram

Ingredients


fat free cooking spray

1.5 cups black beans (not canned)

8 six inch corn tortillas

8 oz. Pico De Gallo
(We used Rio de Oro.)

1 cup (4 oz.) shredded reduced fat Mexican cheese

8 oz. nonfat sour cream

1/4 cup diced green onions (shallots)

1 cup fat free milk
(We used lactose free.)

6 egg whites


This recipe must be made the day before, because it has to sit overnight. To save time, make a double batch and freeze individual portions for easy re-heating later.

1. Place beans in a pot and cover them completely with water. Bring to a boil and boil for at least 2 minutes. Turn stove off, cover pot and let steep for one hour. Beans are ready to use.

2. Drain water from beans and mix with Pico De Gallo. Coat an 11x7 baking dish with non-fat cooking spray. Cut tortillas into 1 inch strips.

3. Lay 1/3 of the tortilla strips in the bottom of baking dish. Cover with 1/3 cup cheese and 1/2 Pico De Gallo mix.

4. Repeat step 3 with 1/3 of the tortilla strips, the remaining 1/2 Pico De Gallo mix and 1/3 cup cheese. Top with remaining tortilla strips.

5. Beat together with a whisk the sour cream, diced green onions, fat free milk and 6 egg whites. Pour the entire mix over the tortilla strips and top with remaining 1/3 cup cheese. Cover and chill in refrigerator overnight.

THE NEXT DAY

6. Pre-heat oven to 350 degrees. Take dish out of the refrigerator and let warm up for approximately 10 minutes. Cover the dish and bake for 20 minutes. Uncover and bake approximately 15 more minutes or until lightly browned.

Yield: 4 Servings


Mexican Tortilla Casserole 

This is a Freezer Friendly Recipe!

Mexican Tortilla Casserole - Frozen Picture

Freeze individual portions for easy re-heating later.

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