Side Pannel
Navy Bean Enchilada Casserole
Navy Bean Enchilada Casserole
- Recipe Submitted by ADMIN on 09/26/2007
Category: Casseroles
Ingredients List
- Cooking Spray, to coat
- -baking dish
Directions
FILLING
15 oz Cooked navy beans, (1 can)
-or any bean, rinsed and
-drained
1 1/2 c Chopped onion, (1 1/2 - 2
-cups)
4 Garlic cloves
1/2 c Beer
1/4 ts Ground red pepper, (1/4 to 1
-tsp)
28 oz Canned tomatoes, drained and
-chopped
OPTIONAL
Cooked potato, chopped
Cooked rice, (1/2 - 1 cup)
9 oz Chopped green chiles, (2 -
-4.5 oz. cans)
1/2 Roasted red peppers, (1/2 to
-1) chopped
WHITE SAUCE
5 tb All-purpose flour
1/2 ts Salt
1/2 ts Ground cumin, (1/2 -1 tsp)
1/4 ts Ground coriander, (1/4 to
-1/2)
2 c Skim milk
2 lg Egg whites, lightly beaten
-or 6 tbls. egg substitute
1/2 c Nonfat mozzarella cheese,
-with jalapenos *
9 Corn tortillas, (6-inch) cut
-in half
GARNISHES
1/2 c Yogurt, or sour cream
1/2 c Salsa
* original called for 3/4 cup cheddar cheese and 3/4 cup Monterey Jack
cheese (I may use more cheese next time, but it was rich and delicious
without, too.)
Preheat oven to 350.
Saute onion and garlic for 5 minutes or until tender. Add beans, beer, red
pepper, and tomatoes, and anything else you wish to include in the filling
(such as a cooked potato or rice). Cook 10 minutes or until most of the
liquid evaporates. Add the roasted red pepper and canned chiles. Remove
from heat.
Combine flour, salt, cumin, and coriander in a medium saucepan. Gradually
add milk, stirring with a whisk until blended. Place over medium heat; cook
7 minutes or until thick, stirring constantly. Gradually add hot milk
mixture to egg whites, stirring constantly with whisk. Set aside.
(It would be easier to prepare the sauce in a microwave so you don't have
to continuously stir.)
Place cheeses, if using, in a bowl; toss well. Set aside.
Spread 1/2 cup white sauce in bottom of a 2 1/2 quart round casserole or
souffle dish coated with cooking spray. Arrange 6 tortilla halves over
sauce; top with 2 cups filling mixture, 1/2 cup white sauce, and 1/3 of the
cheese mixture. Repeat layers twice, ending with sauce. Set remaining
cheese mixture aside. (This is so you can add it to the top at the last
minute for a pretty presentation. I didn't bother with this; I simply put
the last cheese underneath the cream sauce. It was still pretty!)
Bake, uncovered, at 350 for 40 minutes or until hot. Sprinkle with
remaining cheese mixture; bake an additional 5 minutes. Let stand 10
minutes before serving. (And do let it stand! I didn't, and the first
serving was like a soup. After standing, it into a quiche-like
consistency.)
Serve with sour cream and salsa.
NOTE: You can assemble the casserole ahead of time; cover and chill in the
refrigerator overnight, then bake at 350 for 1 hour or until bubbly. Or
freeze casserole, thaw in refrigerator 24 hours, then bake for 1 hour or
until thoroughly heated.
Per serving: 339 Calories; 3g Fat (7% calories from fat); 19g Protein; 61g
Carbohydrate; 6mg Cholesterol; 725mg Sodium Food Exchanges: 2 1/2
Starch/Bread; 1 Lean Meat; 2 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat
15 oz Cooked navy beans, (1 can)
-or any bean, rinsed and
-drained
1 1/2 c Chopped onion, (1 1/2 - 2
-cups)
4 Garlic cloves
1/2 c Beer
1/4 ts Ground red pepper, (1/4 to 1
-tsp)
28 oz Canned tomatoes, drained and
-chopped
OPTIONAL
Cooked potato, chopped
Cooked rice, (1/2 - 1 cup)
9 oz Chopped green chiles, (2 -
-4.5 oz. cans)
1/2 Roasted red peppers, (1/2 to
-1) chopped
WHITE SAUCE
5 tb All-purpose flour
1/2 ts Salt
1/2 ts Ground cumin, (1/2 -1 tsp)
1/4 ts Ground coriander, (1/4 to
-1/2)
2 c Skim milk
2 lg Egg whites, lightly beaten
-or 6 tbls. egg substitute
1/2 c Nonfat mozzarella cheese,
-with jalapenos *
9 Corn tortillas, (6-inch) cut
-in half
GARNISHES
1/2 c Yogurt, or sour cream
1/2 c Salsa
* original called for 3/4 cup cheddar cheese and 3/4 cup Monterey Jack
cheese (I may use more cheese next time, but it was rich and delicious
without, too.)
Preheat oven to 350.
Saute onion and garlic for 5 minutes or until tender. Add beans, beer, red
pepper, and tomatoes, and anything else you wish to include in the filling
(such as a cooked potato or rice). Cook 10 minutes or until most of the
liquid evaporates. Add the roasted red pepper and canned chiles. Remove
from heat.
Combine flour, salt, cumin, and coriander in a medium saucepan. Gradually
add milk, stirring with a whisk until blended. Place over medium heat; cook
7 minutes or until thick, stirring constantly. Gradually add hot milk
mixture to egg whites, stirring constantly with whisk. Set aside.
(It would be easier to prepare the sauce in a microwave so you don't have
to continuously stir.)
Place cheeses, if using, in a bowl; toss well. Set aside.
Spread 1/2 cup white sauce in bottom of a 2 1/2 quart round casserole or
souffle dish coated with cooking spray. Arrange 6 tortilla halves over
sauce; top with 2 cups filling mixture, 1/2 cup white sauce, and 1/3 of the
cheese mixture. Repeat layers twice, ending with sauce. Set remaining
cheese mixture aside. (This is so you can add it to the top at the last
minute for a pretty presentation. I didn't bother with this; I simply put
the last cheese underneath the cream sauce. It was still pretty!)
Bake, uncovered, at 350 for 40 minutes or until hot. Sprinkle with
remaining cheese mixture; bake an additional 5 minutes. Let stand 10
minutes before serving. (And do let it stand! I didn't, and the first
serving was like a soup. After standing, it into a quiche-like
consistency.)
Serve with sour cream and salsa.
NOTE: You can assemble the casserole ahead of time; cover and chill in the
refrigerator overnight, then bake at 350 for 1 hour or until bubbly. Or
freeze casserole, thaw in refrigerator 24 hours, then bake for 1 hour or
until thoroughly heated.
Per serving: 339 Calories; 3g Fat (7% calories from fat); 19g Protein; 61g
Carbohydrate; 6mg Cholesterol; 725mg Sodium Food Exchanges: 2 1/2
Starch/Bread; 1 Lean Meat; 2 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat
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