A Protein-filled Casserole


Organic Raw Dry Black Beans in a Spoon


Today’s Tasty Thursday recipe serves four and each serving contains only 272 calories but 17 grams of protein from veggies, cheese and beans. This vegetarian selection found in the Saint Peter’s Better Health Library is low in cholesterol and salt because no-salt beans are among the ingredients.

Below are the ingredients. Visit betterhealth.saintpetershcs.com to find instructions for preparing the dish.

Black Bean Tortilla Casserole


1 cup frozen chopped bell pepper, thawed and drained

1 cup frozen chopped onion, thawed and drained

1 can [15 to 16 ounces] no-salt-added black beans, rinsed and drained

1 can [14½ ounces] no-salt-added diced tomatoes, undrained ½ cup salsa or picante sauce

Vegetable oil spray 8 6-inch corn tortillas

1 cup shredded light Mexican mixed cheese blend or Monterey Jack cheese

⅛ tsp. (heaping) crushed red pepper flakes

¼ cup snipped fresh cilantro





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