1 (15-ounce) can Pinto or Dark Red Kidney Beans, drained and rinsed
1/2 tablespoon olive oil
1 cup onion, chopped
2 cloves garlic, minced
1 green bell pepper, chopped
1 teaspoon cumin] 1 tablespoon chili powder
1/8 teaspoon cayenne pepper
1 cup frozen or fresh corn
1 cup tomato sauce
6 corn tortillas
1 cup lowfat cottage cheese
3/4 cup Cheddar cheese
In a large skillet, heat oil over medium-high heat. Sauté onion, garlic, and green pepper for about 5 minutes, or until soft. Stir in spices and sauté 1 minute more. Remove from heat. Mix in corn, beans, and tomato sauce. Place 3 tortillas in a 2-quart casserole dish, arranging to cover bottom. Spoon in half of the corn-bean mixture and spread 1/2 cup cottage cheese on top. Sprinkle on half the cheese. Repeat layers, using up all of the ingredients. Bake at 350°F for 45 minutes. Let stand 5 minutes before serving.
NUTRITIONAL INFORMATION (per serving)
Servings per recipe: 6
Serving size: 1-1/4 cups
Sodium: 500mg (990mg using canned beans)
1 lean meat
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- 2016 Dry Bean Research Report...