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Recipes

Spicy Tortilla-Vegetable Casserole
For a milder dish, substitute a regular Monterey jack for the jalapeno jack and omit the cayenne pepper.
  • 2 cups low-fat (1%) milk
  • 3 tablespoons flour
  • 2 teaspoons chili powder
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 2 cups broccoli florets
  • 1 red bell pepper, diced
  • 1-1/2 cups frozen corn kernels, thawed
  • 1 cup shredded jalapeno jack cheese (about 4 ounces)
  • Eight 6-inch corn tortillas

1. Preheat oven to 375°F. Spray 11- x 7-inch glass baking dish with nonstick cooking spray. In large saucepan, whisk milk into flour until smooth. Whisk in chili powder, cumin, salt, and cayenne. Cook over low heat, whisking frequently, for 3 to 5 minutes or until mixture is slightly thickened.

2. Stir in broccoli and bell pepper, and cook, stirring occasionally, until broccoli and pepper are crisp-tender, about 5 minutes. Remove from heat and stir in corn and 3/4 cup of cheese.

3. Place 2 tortillas in prepared baking dish and spoon one-fourth of vegetable-cheese mixture on top. Repeat 3 more times with remaining tortillas and vegetable mixture.

4. Sprinkle remaining 1/4 cup cheese on top, cover with foil, and bake for 10 minutes. Uncover and bake 10 minutes or until casserole is piping hot.


Nutritional Information
Per serving: 375 calories, 13g total fat, 7.2 saturated fat, 0.9g monounsaturated fat, 1g polyunsaturated fat, 7g dietary fiber, 18g protein, 53g carbohydrate, 35mg cholesterol, 577mg sodium.
Good source of: beta-carotene, calcium, folate, riboflavin, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45