Home Black bean chilaquile

    Black bean chilaquile

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    Vitamins and Minerals
    Vitamin A 28%
    Vitamin C 24%
    Calcium 18%
    Iron 10%

    INGREDIENTS
    1 cup onions, chopped
    1 tablespoon extra-virgin olive oil

    Vitamins and Minerals
    Vitamin A 28%
    Vitamin C 24%
    Calcium 18%
    Iron 10%

    INGREDIENTS
    1 cup onions, chopped
    1 tablespoon extra-virgin olive oil

    1 cup tomatoes, chopped
    1 ½ cups corn, fresh or frozen
    1 ½ cups black beans, cooked, (15oz can, drained)
    2 tablespoons lime juice, fresh
    1 teaspoon salt
    ½ teaspoon black pepper, ground
    2 cups swiss chard or spinach, rinsed, stemmed and chopped
    2 cups tortilla chips, baked variety, crushed
    8 ounces cheddar cheese fat free, grated
    2 cups salsa tomato

    DIRECTION
    Step 1
    Heat up the oven to about 350℉. Sauté the onions in the oil for about 8 minutes, until slightly transparent.
    Step 2
    Add 1 cup of chopped tomatoes, 1 ½ cups of fresh frozen corn, 1 ½ cups of cooked black beans, 2 tablespoons of fresh lime juice, 1 teaspoon salt, 1/2 teaspoon of grounded black pepper, and continue to sauté for another 6 to 8 minutes, until it is well heated.
    Step 3
    In the meantime, 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.
    Step 4
    Make a 8×8 inch casserole dish or baking pan with a very light coating of oil cooking spray. Spread half of the crushed tortilla chips on the bottom.
    Step 5
    Spoon the sautéed vegetables over the tortilla chips and sprinkle on about two-thirds of the grated Cheddar cheese.
    Step 6
    Place the greens equally over the cheese and spoon on half of the salsa. Polish with the rest of the tortilla chips and top with the remaining salsa and Cheddar. Bake for about 45 minutes, until the cheese is begin to brown. Take it out and it is ready to be served.

    DELEN
    Vorig artikelChickpea avocado feta salad
    Volgend artikelGrilled flounder
    HBO Sport and movement and dietetics, Nasm personal trainer, paramedical fitnesstrainer.

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