This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"It's bizarre that the produce manager is more important to my children's health than the pediatrician."
-Meryl Streep , Actress
You gotta love tortilla casseroles. They're so quick and easy and make great leftovers. I like spicy sausage and this goes perfect with the white beans. If you don't want this to be too spicy you can use milder sausage and less chili powder.
There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.
Servings = 4 | Serving size =1/4 casserole
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4.
Makes great leftovers.
|1 tsp||olive oil|
|6 ounces||spicy sausage (minced)|
|1 large||onion (diced)|
|1||rib celery (diced)|
|1 medium||green bell pepper (diced)|
|1 tsp||chili powder|
|1/2 tsp||ground cumin|
|1 tsp||dried oregano|
|fresh ground black pepper (to taste)|
|1 15 ounce can||no salt added white beans (drained and rinsed)|
|8||corn taco shells|
|2 ounces||Monterey Jack cheese|
Preheat the oven to 325°F.
Place the oil in a large skillet over high heat. Add the sausage and cook for about 4 – 5 minutes until it begins to brown.
Add the onion and cook for about 2 minutes.
Add the celery and peppers. Cook for another 2 minutes.
Add the water, chili powder, cumin, oregano, salt, and pepper. Cook for about 5 minutes stirring occasionally.
Line a 2 quart oblong Pyrex dish with aluminum foil. Spread half of the beans in the bottom of the dish. Top with 1/3 of the sausage mixture.
Place half of the taco shells on top and then spread the remaining beans on top of the taco shells.
Spread 1/3 of the sausage mixture on top and then the remaining taco shells on top and then the final 1/3 of the sausage mixture. Cover with foil and place in the oven.
Cook for 30 minutes. Uncover and spread the cheese on top. Bake, uncovered, for another 5 minutes or until the cheese is melted. Serve.
Serving size = 1/4 casserole
Servings = 4
Amount Per Serving
|Calories 429||Calories from Fat 191|
|% Daily Value|
|Total Fat 21g||33%|
|Saturated Fat 7g||36%|
|Monounsaturated Fat 10g|
|Trans Fat 0g|
|Total Carbohydrates 41g||14%|
|Dietary Fiber 10g||41%|
|Vitamin A 18%||Vitamin C 25%|
|Calcium 5%||Iron 7%|
|Vitamin K 12 mcg||Potassium 685 mg|
|Magnesium 90 mg|