Legumes are an excellent source of protein and are often eaten in vegetarian diets as an option to animal protein.
2 (15-ounce) cans black beans, drained 2 teaspoons extra virgin olive oil 2 garlic cloves, minced 1/2 cup fat-free, low-sodium vegetable broth 1 teaspoon cumin 1/4 teaspoon black pepper Salt to taste 2 tablespoons chopped fresh cilantro 4 low-sodium whole-wheat tortillas 12 ounces salsa, no added sugar 1 cup shredded 2% Cheddar cheese Preheat oven to 375°. Drain beans, and set aside. In the meantime, in a medium skillet, add oil; heat over medium-low heat. Add garlic, and sauté until tender, about 4 minutes. Add black beans and broth, and continue cooking approximately 3 minutes. Add cumin, black pepper, salt, and cilantro; stir to combine.
Spray the bottom of an 8x8-inch casserole dish with nonstick cooking spray. Add a tortilla, 1/4 black bean mixture, 1/4 salsa, and 1/4 cheese; continue layering until all ingredients have been used. Top casserole with remaining 1/4 cup cheese.
Cover casserole dish with foil, and bake approximately 20 minutes or until cheese is hot and bubbly. Remove foil, and continue cooking 8–10 minutes. Remove from oven, and garnish with sour cream, if desired.
Nutritional Data Calories: 259 Total Fat: 5g Saturated Fat: 2g Trans Fat: 0g Cholesterol: 4mg Sodium: 436mg Carbohydrates: 40g Dietary Fiber: 9g Sugars: 4g Protein: 12g
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