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Ingredientes
- 1/2 tsp Extra virgin olive oil
- 1 Tbsp. Garlic clove chopped
- 1 med Onion, diced
- 1 tsp Cumin seed, grnd
- 1 med Green pepper, diced
- 1/8 tsp Cayenne pepper
- 1 Tbsp. Chili pwdr
- 8 ounce Corn frzn
- 15 ounce Kidney beans,canned
- 8 ounce Tomato Sauce
- 6 x Tortilla flour, 6" dia.
- 1 c. Yogurt Plain, low fat
- 1 c. Cheddar Cheese, grated
Direcciones
- In a large skillet heat oil over medium high heat. Saute/fry the onions, garlic and green pepper about 5 min or possibly till soft. Stir in spices and saute/fry 1 more minute. Remove from heat fold in the corn, beans and up to 1 c. of tomato sauce. If you like you can add in a c. of cooked brown rice. I usually do. Place three tortillas covering the botton of a 2 qt casserole dish.
- Spoon in about 1/2 the mix, add in a layer of 1/2 yogurt and spread 1/2 c. grated cheddar cheeze on top. Repeat process three tortillas and cover with rest of mix and sprinkle cheddar on top. Cook uncovered on high heat in a microwave for 10 to 15 min till casserole is heated through and cheese melted. Let stand 5 min before serving
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 367g | |
| Recipe makes 4 servings | |
| Calories 355 | |
| Calories from Fat 124 | 35% |
| Total Fat 14.15g | 18% |
| Saturated Fat 7.98g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 38mg | 13% |
| Sodium 883mg | 37% |
| Potassium 869mg | 25% |
| Total Carbs 40.29g | 11% |
| Dietary Fiber 9.3g | 31% |
| Sugars 12.08g | 8% |
| Protein 20.37g | 33% |
