Black Bean and Corn Enchilada Egg Bake

Gluten Free
Health score
4%
Black Bean and Corn Enchilada Egg Bake
330 min.
12
195kcal

Suggestions

Ingredients

  • 15 oz black beans rinsed drained canned
  • 10.8 oz condensed cream of cheddar cheese soup canned
  • 11 oz corn kernels whole with red and green peppers, drained canned
  • 10 6-inch corn tortillas ()
  • teaspoon cumin 
  •  eggs 
  • sprigs cilantro leaves fresh
  • cups milk 
  • 0.5  bell pepper red
  • 0.5 cup cheddar cheese shredded

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Grease 13x9-inch (3-quart) baking dish. Arrange 6 tortillas on bottom of greased baking dish, overlapping. Spoon beans and corn evenly over tortillas. Spoon cheese soup evenly over vegetables.
  2. Cut remaining 4 tortillas into 1-inch strips; arrange over top.
  3. In large bowl, combine eggs, milk and cumin; beat until well blended.
  4. Pour over tortilla strips. Cover tightly; refrigerate 4 hours or overnight.
  5. Heat oven to 325F. Uncover; sprinkle with cheese.
  6. Bake uncovered for 55 to 60 minutes or until eggs are set.
  7. Let stand 5 minutes before serving.
  8. To garnish, cut five 1-inch-long poinsettia-petal shapes from bell pepper; arrange in center of dish to resemble poinsettia flower. Tuck 2 or 3 sprigs of cilantro between petals. Or, chop bell pepper and cilantro; sprinkle over top.
  9. To serve, cut into squares. If desired, top with salsa and sour cream.

Nutrition Facts

Calories195kcal
Protein19.44%
Fat32.17%
Carbs48.39%

Properties

Glycemic Index
15.38
Glycemic Load
5.01
Inflammation Score
-5
Nutrition Score
9.5639130758203%

Flavonoids

Luteolin
0.03mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:194.58kcal
9.73%
Fat:7.11g
10.94%
Saturated Fat:2.95g
18.45%
Carbohydrates:24.07g
8.02%
Net Carbohydrates:19.4g
7.05%
Sugar:4.02g
4.47%
Cholesterol:92.44mg
30.81%
Sodium:410.4mg
17.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.67g
19.34%
Phosphorus:226.84mg
22.68%
Fiber:4.67g
18.68%
Vitamin B2:0.26mg
15.46%
Selenium:10.82µg
15.45%
Calcium:136.76mg
13.68%
Potassium:409.86mg
11.71%
Folate:46.29µg
11.57%
Vitamin A:542.6IU
10.85%
Magnesium:41.52mg
10.38%
Manganese:0.2mg
10.23%
Vitamin C:7.88mg
9.55%
Iron:1.54mg
8.58%
Zinc:1.2mg
8.03%
Vitamin B6:0.16mg
7.9%
Vitamin B1:0.12mg
7.78%
Vitamin B12:0.47µg
7.76%
Vitamin B5:0.71mg
7.08%
Copper:0.13mg
6.57%
Vitamin D:0.92µg
6.1%
Vitamin B3:0.93mg
4.64%
Vitamin E:0.47mg
3.12%
Vitamin K:2.28µg
2.17%