Layered Tamale Casserole

Health score
25%
Layered Tamale Casserole
45 min.
8
374kcal

Suggestions

Ingredients

  • 1.8 cups julienne-cut bell pepper red 2 medium
  • 30 ounce black beans drained canned
  • cup whole-kernel corn frozen thawed
  • 8-inch flour tortillas 
  •  garlic cloves minced
  • teaspoon ground cumin 
  • 0.3 teaspoon ground pepper red
  • 1.3 cups taco sauce green
  • ounces monterrey jack cheese shredded
  • cups onion sliced 2 large
  • 0.3 cup water 
  • 2.5 cups zucchini thinly sliced 2 medium

Equipment

  • food processor
  • frying pan
  • oven

Directions

  1. Place water and beans in a food processor; process until smooth. Set aside.
  2. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  3. Add onion, zucchini, bell pepper, and garlic; saut 10 minutes.
  4. Add corn, cumin, and ground red pepper; cook 2 minutes. Set aside.
  5. Preheat oven to 35
  6. Coat a 3-quart round souffl dish with cooking spray.
  7. Place 1 tortilla in bottom.
  8. Spread 1/2 cup bean mixture over tortilla. Spoon 1 cup onion mixture over top. Top with 1/4 cup sauce.
  9. Sprinkle with 1/4 cup cheese. Repeat with remaining ingredients, ending with 1/2 cup cheese.
  10. Bake at 350 for 45 minutes or until thoroughly heated.

Nutrition Facts

Calories374kcal
Protein17.46%
Fat23.53%
Carbs59.01%

Properties

Glycemic Index
25.25
Glycemic Load
6.86
Inflammation Score
-9
Nutrition Score
20.480869567913%

Flavonoids

Apigenin
0.01mg
Luteolin
0.21mg
Isorhamnetin
3.01mg
Kaempferol
0.4mg
Myricetin
0.03mg
Quercetin
12.52mg

Nutrients percent of daily need

Calories:373.74kcal
18.69%
Fat:9.94g
15.29%
Saturated Fat:5.21g
32.53%
Carbohydrates:56.06g
18.69%
Net Carbohydrates:45.05g
16.38%
Sugar:15.64g
17.38%
Cholesterol:18.92mg
6.31%
Sodium:1263.77mg
54.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.59g
33.17%
Vitamin C:56.6mg
68.6%
Fiber:11.01g
44.05%
Folate:142.03µg
35.51%
Phosphorus:327.49mg
32.75%
Manganese:0.64mg
31.77%
Calcium:269.26mg
26.93%
Vitamin A:1305.44IU
26.11%
Vitamin B1:0.39mg
25.72%
Vitamin B2:0.4mg
23.6%
Iron:3.98mg
22.1%
Potassium:677.81mg
19.37%
Magnesium:70.78mg
17.7%
Selenium:12.23µg
17.47%
Vitamin B6:0.34mg
17.18%
Copper:0.31mg
15.31%
Vitamin B3:2.88mg
14.39%
Zinc:1.78mg
11.85%
Vitamin B5:0.63mg
6.26%
Vitamin K:6.41µg
6.1%
Vitamin E:0.67mg
4.5%
Vitamin B12:0.18µg
2.94%
Source:My Recipes