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Mary's Enchilada Casserole
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Recipe Information


  • 10 fat free flour tortillas
  • 1-1/2 cups (350 ml) fat free cheddar cheese, shredded
  • Filling:
  • 4 cups (950 ml) corn kernels
  • 2 15 oz (420 grm). cans black beans, rinsed
  • 1/4 cup (60 ml) onion, finely chopped
  • 2 tsp (10 ml) ground cumin
  • 2 tsp (10 ml) chili powder
  • 1 6 oz (168 grm). can tomato paste
  • 1 6 oz (168 grm). can V-8 vegetable juice, no added salt
  • Sauce:
  • 1 10 oz (280 grm). can enchilada sauce
  • 1 6 oz (168 grm). can V-8 vegetable juice, no added salt
  • fat free cooking spray
  • Mix filling ingredients together and heat on stove.
  • Then mix sauce ingredients together and heat in saucepan.
  • Heat tortillas.
  • Put some of the filling mixture in it, add about 2 tbsp (30 ml). of Kraft Free cheddar cheese, rolled the up enchilada-style, put them in a casserole dish sprayed with fat free cooking spray.
  • When the dish is full, pour the sauce over the enchiladas, and sprinkle cheese on top.
  • Bake for 30 minutes at about 300 degrees (150 C.) - just enough to warm them.
Per serving: 225 Calories; 1g Fat (3% calories from fat); 14g Protein; 46g Carbohydrate; 5mg Cholesterol; 770mg Sodium

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