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–+ servings

Blackbean Enchilada Skillet Casserole

grumpy man
As a person living with diabetes type 2 I'm always looking for flavorful recipes that I can make. This one comes from a book titled, "Diabetes Cookbook & Meal Plan", by Lori Nanini. I thought this would be a good one to share, and hope you give it a try.
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Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Mexican
Servings 6
Calories 171 kcal

Equipment

  • 1 Oven proof skillet Cast Iron Skillet works great for this dish. The one I have is from my mother, and is about 80 years old.

Ingredients
  

  • 1 tbsp olive oil extra virgin
  • ½ medium onion, chopped
  • ½ medium red bell pepper, seeded and chopped
  • ½ medium green bell pepper, seeded and chopped
  • 2 small zucchini, chopped
  • 3 cloves garlic, chopped
  • 1 can 15oz low-sodium black beans drained and rinsed
  • 1 tsp ground cumin
  • 1 can 10oz low-sodium enchilada sauce
  • ¼ tsp salt
  • ¼ tsp black bepper
  • ½ cup cheddar cheese
  • 2 each 6-inch corn tortillas cut into strips.
  • 1 bnch cilantro for garnish
  • 1 cup plain yorgurt served on the side

Instructions
 

  • Heat the broiler to high.
  • In a large oven-safe skillet, h eat the oil over medium-high heat.
  • Add the onion, red bell pepper, green bell pepper, zucchini, and garlic to the skillet, and cook for 3 to 5 minutes until the onion softens
  • Add the black beans, enchilada sauce, cumin, salt, pepper, ¼ cup of cheese, and tortilla strips, and mix together. Top with the remaining ¼ cup of cheese.
  • Put the skillet under the broiler and broil for 5 to 8 minutes until the cheese is melted and bubbly. Garnish with cilantro and serve with plain yogurt on the side.

Notes

You could try this with fresh corn, just keep in mind that will add sugar and carbohydrates to each serving.  I did cook the onions by themselves for a few minutes to get that extra caramelization and pull the sugar out of the onion.  I think nothing works better for this kind of dish than an aged cast iron skillet.  The one I use belonged to my mom when she was a your teen and is about 80 or 90 years old. 

Nutrition

Calories: 171kcalCarbohydrates: 21gProtein: 8gFat: 7gSodium: 565mgFiber: 7gSugar: 3g
Keyword Enchilada, Vegetarian
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