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| Recipe: Best Cheese Enchilada Casserole |
Servings: 6
Preparation Time: 15 min.
Cooking Time: 40 min.
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| Ingredients: |
- 1 Tbs. olive oil
- 1 red bell pepper\cooked, seeded and cut into 1-0/1 inch pieces
- 9 8 inch corn tortilla
- 2 cup canned refried beans
- 1-3/4 Lbs. tomatoes\cooked, crushed
- 4 scallion, trimmed and chopped
- 1/2 Lbs. canned green chilies, drained and diced (wear rubber gloves)
- 3 oz. black olives, drained and sliced
- 1/2 cup light sour cream
- 2 cup shredded cheddar cheese
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| Cooking Directions: |
Preheat oven to 350° F. Heat oil in a heavy nonstick
skillet over medium heat. Saute bell pepper 3-4 minutes or until
softened. Remove from heat. Spread even portions of beans on one side
of each tortilla. Arrange 3 tortillas, bean side up, in the bottom of
an 8 x 12 inches baking dish. Layer with 1/3 of
each of the remaining ingredients. Cover mixture with 3 tortillas and
half of each of the remaining ingredients. Repeat with remaining
tortillas, bell pepper, scallions, chilies, olives and sour cream. Top
with tomatoes and sprinkle with remaining cheese. Bake 35-40
minutes or until mixture is bubbling.
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| Per Serving:
calories 438, fat 21.3g, calories from fat 44%, protein 20.1g, cholesterol 52.9mg, dietary fiber 9.7g
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| Nutrients |
Exchanges |
| Calories |
438 |
Milk Exchanges |
0.0 |
| Protein |
20.1g |
Vegetable Exchanges |
2.5 |
| Carbohydrates |
45.9g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
9.7g |
Bread Exchanges |
2.1 |
| Sugar |
10.5g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
21.3g |
Lean Meat Exchanges |
1.4 |
| Saturated Fat |
11.2g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
8.4g |
Fat Exchanges |
2.9 |
| Poly-unsaturated Fat |
1.8g |
| % Calories from Fat |
44% |
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| Cholesterol |
52.9mg |
| Sodium |
1000.0mg |
| Vitamins |
Minerals |
| Vitamin A |
338.8IU |
Calcium |
438.4mg |
| Thiamin (B1) |
1.7mg |
Copper |
1.9mg |
| Riboflavin (B2) |
2.0mg |
Iron |
4.4mg |
| Niacin (B3) |
2.7mg |
Magnesium |
95.3mg |
| Vitamin B6 |
1.9mg |
Manganese |
0.7mg |
| Vitamin B12 |
0.4mcg |
Phosphorus |
476.5mg |
| Vitamin C |
95.6mg |
Potassium |
907.0mg |
| Vitamin E |
3.1IU |
Selenium |
13.4mcg |
| Folate |
71.1mcg |
Sodium |
1000.0mg |
| Pantothenic Acid |
1.7mg |
Zinc |
2.9mg |
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