Enchilada Casserole by Copperblu
List of Ingredients
10 oz reduced-fat cheddar (I use Cracker Barrel 2% milk cheese)
10 10" wheat flour tortillas, lowfat if possible (don't use corn, the texture gets all weird)
2 15-16oz cans black beans
2 boneless skinless chicken breasts
1 green pepper
1 red pepper
approx. 1/3 cup sliced black olives
1 small can tomato sauce (approx. 5 oz?)
1 cup salsa, your heat preference
Recipe
1. Cook the chicken however you prefer. If I have time, I like to boil it for 15-20 minutes w/some oregano, majoram, garlic + habanero powder for flavor -- but microwaving is just fine. Once cooked, set aside to cool.
2. Meanwhile, chop the peppers + shred the cheese.
3. Shred the chicken or cut into 1/2" cubes.
4. Tear tortillas into sixths.
5. Spray a 9x13" casserole dish with cooking spray, + cover bottom of w/torn pieces of tortilla, should take about 3 tortillas.
6. Spread 1/2 the tomato sauce over the tortilla layer.
7. Sprinkle w/about 1/4 of the cheese.
8. Spread one can of black beans over this, then sprinkle w/ one-half the chicken, 1/2 the peppers and 1/3 the olives.
9. Sprinkle w/one-fourth the cheese.
10. Cover this with another layer of torn tortilla and repeat steps 7-9.
11. Dollop salsa evenly over casserole layer + cover with final layer of tortilla.
12. Spread remaining tomato sauce over top layer of tortilla + sprinkle w/remaining olives.
Bake for 20-25 minutes in 350-400 degree oven until cheese is melted + everything has cohered. Let sit for 5 minutes + cut. Makes 8 servings. Can top w/a dollop of nonfat sour cream if desired, or put salsa in first layer of casserole if you want. I reduced the amount of salsa when it turned out hotter than expected a few times. I generally serve this with a small salad w/lowfat or nonfat dressing.
Approximate nutritional info per serving: appox.400-430 cal, 15g fat, 7g fiber, 17g protein. The fat is a little high, but perfectly acceptable if you generally have a lowfat diet. You can also reduce the amount of cheese used. Enjoy!
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