This recipe can be used as a vegetarian dish, or you can include shredded chicken, beef or pork. It’s a flavorful dish from a recipe that provides a lot of flexibility in the choice of the type of vegetables and amount of spices used.
- 4 (7 inch or10 inch) tortillas (either flour or corn will do — check the sodium content on the labels before purchasing)
- Optional: 1 cup cooked shredded chicken, beef, or pork
- 1 Tbsp canola oil, divided
- 1 can low-sodium black beans, rinsed and drained
- ¼ cup onion, diced
- ¼ cup bell pepper, diced
- ½ cup frozen or fresh corn kernels.
- 1 cup frozen chopped spinach (thawed), OR 1 medium zucchini, thin sliced, AND/OR ½ cup mushrooms, thin sliced.
- ½ cup no-salt-added tomatoes, diced and drained
- Optional: 1 can green chilies (or jalapeños if you want spicy)
- Dash of cumin
- Dash of chili powder.
- 3 Tbsp Condensed Cream of XXX Soup mix (see recipe)
- 1 cup water
- ⅔ cup sharp cheddar cheese, shredded (or other cheese if you prefer), divided
- 1 tsp unsalted butter
- Preheat oven to 375 degrees. Use butter or cooking spray to grease the bottom and sides of a round casserole dish or oven-safe skillet that is approximately the size of your tortillas.
- Heat ½ Tbsp canola oil in a medium-hot skillet. Saute the onions and bell pepper until tender. Remove from the stove.
- In a medium bowl, mash the black beans with a fork. Add the onions and bell pepper and stir to combine.
- Heat another ½ Tbsp canola oil in the skillet. Then sauté the corn, and the spinach, zucchini, and/or mushrooms until the vegetables are just beginning to be tender. Then stir in the tomatoes. (Optional: stir in the chilies.)
- Sprinkle the vegetables with a dash of cumin and a dash of chili powder to taste. Stir until well mixed.
- In a small sauce pan, stir and heat the Condensed Cream of XXX Soup mix and water until it boils. Then reduce the heat and add the cheese. Cook and stir until the cheese is melted and well blended.
- Place one tortilla on the bottom of the greased pan. Spoon ¼ of the cheese sauce over the tortilla.
- Spread ⅓ of the bean mixture on top of the cheese. (Optional: spread ⅓ of the shredded chicken, beef, or pork on top of the beans.) Then spread ⅓ of the vegetable mixture on top, and cover with ¼ of the cheese sauce. Top with another tortilla.
- Repeat the previous step twice to make 3 layers. (The 4th tortilla serves as the “crust” on top of the pie.)
- Brush the top tortilla with melted butter.
- Cover the pie pan loosely with foil and bake covered for 30 minutes in the pre-heated 375 degree oven. Then remove the foil cover and increase the heat to 400 degrees. Bake another 10 minutes, until the top is lightly browned and the cheese sauce is bubbling. Remove the pie dish from the oven and let it cool 8-10 minutes before serving.
If you choose to add the optional chicken, please note that our estimates assume the use of chicken that was cooked from fresh with only 3% sodium per serving (instead of chicken that has been infused with a high-sodium broth).
Note that sodium percentages depend on which daily reference you use. The estimated 108 mg of sodium per serving implies that one serving of this recipe provides:
– 4% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 7% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 11% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
