This recipe is from the "out of the box" feature in the June 2007 issue of Parents magazine. I don't normally like recipes out of this magazine, but this one was not only easy, but delicious!
Prep: 15 minutes
Cook: 15 minutes
Yield: 6 servings
1 can (19 ounces) black beans, rinsed and drained
1 can (11 ounces) whole-kernel corn with red and green peppers, drained
1 jar (16 ounces) chunky mild salsa
1 pck (10 oz) fajita-style cooked chicken
1/4 cup chopped fresh cilantro leaves
5 (10 inch) flour tortillas
2 cups (8 oz) shredded reduced-fat Monterrey Jack cheese
Fat-free sour cream, optional
Heat oven to 425. In a medium bowl, combine black beans, corn, salsa, chicken and cilantro. Coat the bottom of a baking pan with nonstick cooking spray. Place 1 tortilla in coated pan. Top with 1 1/2 cups of the bean mixture and 1/4 of the cheese. Layer three more times, finishing with the last tortilla.
Bake in oven 15 to 20 minutes, or until cheese melts and filling is hot. Serve with sour cream if desired.
Tips and Tricks
I used frozen corn instead of canned to lower the sodium and omitted the peppers. Use 1/3 the amount of cilantro if using dried in place of fresh. I also made my own chicken to lower the cost.
Make It Healthier
Use fresh or frozen corn to lower sodium. Use whole wheat tortillas.
How Kids Can Help
Stir bean mixture. Stack tortillas and layer filling. Older kids can shred cheese.
1 servings equals 409 calories, 31 g protein, 10 g fat, 52 g carbohydrate, 438 mg calcium, 6 g fiber