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Enchilada Casserole Colorful Mexican Meal

By Merri Lou Dobler Correspondent

Many Mexican meals start with that fun bread, tortillas.

Look in your grocery store today and you’ll find quite a variety in the tortilla section. There are not just corn tortillas, there are white corn tortillas. There are not just flour tortillas, there are “light” tortillas and fat-free tortillas.

Flour tortillas come in different sizes, too. The smaller ones are 6-7 inches in diameter (“fajita size”), while the larger are 10 inches (“burrito size”). Reser’s now has a “mucho grande” flour tortilla that’s 11 inches across.

Tortillas are made with flour or corn and water. Corn tortillas are lower in fat and calories than flour tortillas and are also a good source of calcium (42 milligrams each).

You can make tacos, enchiladas, burritos, chimichangas, tostadas and quesadillas with a variety of fillings. If you’re stuck for a recipe, check the back of the package (you’ll find a diagram on how to fold up the tortilla, too).

Here’s a lovely cheese enchilada casserole that uses the larger flour tortillas. With beans, corn and tomato, it makes a colorful meal that will be eagerly eaten up by the family.

Ole, amigos!

Cheese Enchilada Casserole

From “Low Fat In Nothing Flat” by Linda Rosensweig (HarperCollins).

3 large (burrito-size) flour tortillas

1-1/2 cups medium salsa

1 (16-ounce) can black beans, rinsed and drained

1 medium tomato, chopped

1 cup corn kernels, canned or thawed frozen

1 small onion, chopped

1 cup shredded reduced-fat Cheddar cheese

Preheat oven to 400 degrees. Coat a 2-quart ovenproof casserole with nonstick cooking spray.

Place 1 tortilla in bottom of casserole. Spread 1/2 cup salsa over tortilla. Sprinkle with half of the beans, tomatoes, corn, onion, and 1/3 cup cheese. Add another tortilla; repeat toppings to make another layer. Cover with third tortilla. Spread remaining 1/2 cup salsa over last tortilla and sprinkle remaining cup cheese over top.

Bake 15 to 20 minutes, until heated through. Serve, cut in wedges.

Yield: 4 servings.

Nutrition information per serving: 464 calories, 11 grams fat (21 percent fat calories), 20 milligrams cholesterol.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - Five and Fifteen

The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

The following fields overflowed: SUPCAT = COLUMN, RECIPE - Five and Fifteen

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