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Full Online Book HomeLearning KitchenBeansandgrains - Black Beans - Black Bean Chilaquile By Terrytx
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Beansandgrains - Black Beans -  Black Bean Chilaquile By Terrytx Post by :traffic Category :Learning Kitchen Author :Unknown Date :November 2011 Read :932

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Beansandgrains - Black Beans - Black Bean Chilaquile By Terrytx

1 cup chopped onion
1 tablespoon olive oil
1 cup chopped tomatoes
1 1/2 cups fresh or frozen corn kernels
1 1/2 cups cooked black beans (15 ounce can, drained)
2 tablespoons fresh lime juice
1 tablespoon salt
1/2 teaspoon ground black pepper
2 cups rinsed, stemmed and chopped Swiss chard or spinach
2 cups crushed baked tortilla chips
8 ounces grated fat-free sharp Cheddar cheese
2 cups prepared Mexican-style red salsa or Blender Hot Sauce


Preheat oven to 350 degrees.

Saute the onions in the oil for about 8 minutes, until translucent. Stir in the tomatoes, corn, black beans, lime juice, salt and pepper and continue to saute for another 5 to 10 minutes, until heated through.

Meanwhile, in another saucepan, blanch the greens in boiling water to cover for 1 to 3 minutes, until just wilted but still bright green. Drain immediately and set aside.

Prepare an 8 x 8-inch casserole dish or baking pan with a very light coating of oil or cooking spray. Spread half the crushed tortilla chips on the bottom. Spoon the sauteed vegetables over the chips and sprinkle with about two-thirds of the cheese. Arrange the greens evenly over the cheese and spoon on half the salsa. Finish with the rest of the chips and top with the remaining salsa and cheese. Bake for about 35 to 40 minutes, until the cheese is bubbling and beginning to brown.

Per 8 ounce serving: 245 cal, 16.4g pro, 4g fat, 40g carb, 20mg chol, 1725mg sod, 2/2g fiber.

Source: Moosewood Low Fat Favorites
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1 cup chopped onion 1 tablespoon olive oil 1 cup chopped tomatoes 1 1/2 cups fresh or frozen corn kernels 1 1/2 cups cooked black beans (15 ounce can, drained) 2 tablespoons fresh lime juice 1 tablespoon salt 1/2 teaspoon ground black pepper 2 cups rinsed, stemmed and chopped Swiss chard or spinach 2 cups crushed baked tortilla chips 8 ounces grated fat-free sharp Cheddar cheese 2 cups prepared Mexican-style red salsa or Blender Hot Sauce Preheat oven to 350 degrees. Saute the onions in the oil for about 8 minutes, until translucent. Stir in the tomatoes, corn, black beans, lime
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