Enchilada bake

1 can kidney beans (16 ounces)
5 to 6 mushrooms, sliced
8 corn tortillas
1 can corn (8 ounces)
1 teaspoon oil
4 ounces grated low fat cheese (3g fat/ounce)
1 cup nonfat yogurt
1/2 cup lowfat cottage cheese
1 onion, chopped
1 clove garlic, minced
1 green pepper, chopped
1 can stewed tomatoes (14 1/2 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 cup red wine (or cooking sherry)


Preheat oven to 350 degrees. Heat oil in a large skillet and saute onion, garlic, mushrooms, green pepper and corn. Add beans, tomatoes, spices and wine. Simmer 20 minutes. Blend yogurt and cottage cheese; set aside. Put a layer of tortillas in casserole. Top with a layer of sauce, 3 tablespoons grated cheese, and 3 tablespoons cheese-yogurt mixture. Repeat layers, ending with a layer of sauce. Add a little of the cheese-yogurt mixture. Bake for 20-30 minutes.

Makes 8 servings.


Nutritional values per serving

Calories: 204
Fat: 3 gm
Saturated Fat: 2 gm
Cholesterol: 6 mg
Carbohydrate: 28 gm
Fiber: 3 gm
Protein: 15 gm
Sodium: 561 mg



Reprinted from the Kaiser Permanente Healthy Cuisine.
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: August 7, 2006