Dietary guidance: v
2 cups chopped onion (500mL)
2 cloves garlic, minced
1 1/2 cups chopped sweet green pepper (375mL)
1 can cut-up tomatoes, undrained (28 oz, 700 grams)
1 cup salsa (mild, medium or hot) (250mL)
1 cup frozen corn
2 tsp ground cumin (10 mL)
1 can black beans, drained and rinsed (19 oz, 540 mL)
1 can red kidney beans, drained and rinsed (19 oz, 540 mL)
12 6-inch corn tortillas or 8 7-inch flour tortillas (I use the smaller ones)
1 1/2 cups shredded reduced fat cheese (mozza, pizza mix, whatever â€“ about 400g)
Garnish (all optional):
2 small tomatoes, thinly sliced
1/3 cup chopped green onion (75mL)
low fat sour cream
1. Spray a large saucepan with non-stick spray. Add onions, garlic and green pepper. Cook and stir over medium heat until vegetables are softened, about 5 minutes.
2. Add tomatoes, salsa, and cumin. Bring to a boil. Reduce heat to low and simmer, uncovered, for 10 minutes. Stir in black beans, corn and kidney beans. Remove from heat.
3. Spray a 13 by 9 inch baking dish with non-stick spray. Spread one third of the bean mixture over bottom. Cover with half the tortillas (overlapping as needed), and half the cheese. Spoon another third of the bean mixture on top of the cheese, followed by remaining tortillas, and last of the bean mixture. Sprinkle remaining cheese on top.
4. Cover and bake at 350F for 35 minutes. Let cool for 10 minutes before serving. Garnish with tomato slices and green onions if desired, serve with a dollop of sour cream on top.