Black-Bean Enchilada Casserole

Vegetarian
Gluten Free
Health score
18%
Black-Bean Enchilada Casserole
45 min.
6
430kcal

Suggestions

Ingredients

  • cup brown basmati rice long-grain cooked
  • 15 ounce black beans rinsed drained canned
  • teaspoon chili powder 
  • 12 6-inch corn tortillas ()
  • 0.5 cup cilantro leaves fresh chopped
  • 0.3 cup green onions chopped
  • teaspoon ground cumin 
  •  jalapeno seeded chopped
  • ounces monterrey jack cheese shredded divided reduced-fat
  • 19 ounce enchilada sauce red canned
  • cup cup heavy whipping cream fat-free sour

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Combine 1/2 cup cheese, rice, and the next 7 ingredients (rice through jalapeo) in a large bowl.
  3. Spread 1/4 cup enchilada sauce in bottom of an 11 x 7-inch baking dish coated with cooking spray.
  4. Heat remaining enchilada sauce in a skillet for 2 minutes or until warm, and remove from heat. Dredge both sides of 6 tortillas in warm enchilada sauce, and arrange tortillas, overlapping, over sauce in baking dish. Top with 1 3/4 cups bean mixture. Dredge both sides of remaining tortillas in warm enchilada sauce, and arrange tortillas, overlapping, over bean mixture. Top with the remaining bean mixture, remaining enchilada sauce, and 1/2 cup cheese.
  5. Bake at 350 for 40 minutes or until bubbly.

Nutrition Facts

Calories430kcal
Protein15.67%
Fat16.09%
Carbs68.24%

Properties

Glycemic Index
39.95
Glycemic Load
25.05
Inflammation Score
-8
Nutrition Score
16.330000048098%

Flavonoids

Luteolin
0.03mg
Kaempferol
0.08mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:430.12kcal
21.51%
Fat:7.77g
11.95%
Saturated Fat:3.97g
24.82%
Carbohydrates:74.09g
24.7%
Net Carbohydrates:63.6g
23.13%
Sugar:7g
7.77%
Cholesterol:20.27mg
6.76%
Sodium:1250.48mg
54.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.01g
34.02%
Fiber:10.49g
41.97%
Phosphorus:401.58mg
40.16%
Manganese:0.71mg
35.29%
Calcium:273.84mg
27.38%
Vitamin A:1119.33IU
22.39%
Magnesium:82.41mg
20.6%
Selenium:13.66µg
19.52%
Iron:3.3mg
18.32%
Vitamin B2:0.28mg
16.33%
Vitamin K:16.94µg
16.13%
Copper:0.31mg
15.55%
Folate:61.06µg
15.26%
Zinc:2.22mg
14.8%
Vitamin B1:0.2mg
13.04%
Potassium:455.76mg
13.02%
Vitamin B6:0.25mg
12.48%
Vitamin C:7.91mg
9.59%
Vitamin B3:1.88mg
9.42%
Vitamin B5:0.56mg
5.62%
Vitamin B12:0.27µg
4.53%
Vitamin E:0.51mg
3.43%
Source:My Recipes