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two bean tortilla pie
| health tip |
Homemade soups don’t have to take
hours to cook. This one can be made
in just 20 to 30 minutes.
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the ingredients
10 mL Western Family canola oil, divided 2 tsp
250 mL Western Family frozen corn (1 cup)
1/2 onion, chopped
2 garlic cloves, minced
1 large red bell pepper chopped, 1
1 19 oz/398 mL can pinto beans, rinsed and drained
1 19 oz/398 mL can black beans, rinsed and drained
250 mL Western Family salsa black beans, rinsed and drained (mild, medium or hot) (1 cup)
5 mL chili powder (1 tsp)
5 mL cumin 1 tsp
375 mL grated lower fat cheddar cheese (1 1/2 cups)
4 small 8" tortillas
Preheat oven to 375°F (190°C). Spray an 8 inch springform pan
with non-stick cooking spray.
In a medium saucepan, heat half
of canola oil over medium. Add corn
and cook until browned, about 6 to
7 minutes. Set aside.
Heat remaining oil in saucepan over
medium heat. Add garlic and onions
and sauté for 3 minutes. Add bell
peppers and cook for 4 to 6 minutes.
Remove from heat and stir in corn.
Mash beans in a large bowl.
Add chili, cumin and salsa and
stir to mix well.
Place first tortilla on bottom of
springform pan. Top with 1/3 mashed
beans, 1/3 vegetable mixture and
1/4 grated cheese. Continue with
3 more layers. Top last tortilla with
1/4 of cheese. Cover with foil. Bake
for 40 to 45 minutes or until heated
through and cheese is melted.
This meal can be prepared ahead
of time and frozen. Defrost in the
refrigerator overnight and bake as
directed above or bake frozen for
1 hour and 20 minutes.
Makes 6-8 servings.
Nutritional analysis per serving
Calories 353 Protein 17.2 g Fat 12.3 g Carbohydrate 46 g Fibre 8.2 g
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