Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check to make sure that your cornmeal is gluten-free. Check pre-shredded cheese for modified food starch (best to shred your own).
"Never order food in excess of your body weight." -Erma Bombeck, Housewife
This recipe has a lot of names depending on where you might be from or even family lore. Tortilla casserole, taco casserole, tamale pie, taco pie… It doesn't really matter because there are endless variations. This one was created to be as simple as possible and to use items out of your pantry or freezer. Even the onions and peppers can be pulled from the freezer.
This is also made to be fairly family friendly and is less spicy than some folks might want and if you want it mild, leave out the cayenne pepper. A bit more cumin or chili powder will give it more spice. Adding a bit of cayenne pepper adds the zing that you might crave.
There are a lot of taco shells on the market. Some of them still contain a lot of added salt and even trans-fats so check the package carefully. Interestingly, the house brand taco shells often don't have any sodium in them.
Servings: 6 | Serving size: about 2 cups
Cooking Time: 45 Minutes
This recipe can be multiplied using multiple pans and makes great leftovers.
1 tsp. olive oil
2 cloves garlic (minced)
1 medium onion (diced)
1/2 medium green pepper (diced)
1/2 medium red pepper (diced)
1 - 15 ounce can no salt added diced tomatoes
1/2 tsp. ground cumin
1 tsp. chili powder
1 tsp. smoked paprika
1/8 tsp. cayenne pepper (optional)
1/2 tsp. salt
2 - 15 ounce cans no salt added black beans (drained and rinsed)
15 no salt added taco shells
8 ounces reduced-fat Monterey Jack cheese
Preheat the oven to 325°F.
Place the oil in a large skillet over medium-high heat.
Add the minced garlic while the pan is heating stirring frequently.
When the pan is hot add the onions.
Cook for about 5 minutes stirring frequently.
When the pan is hot add the peppers.
Cook for about 2 minutes stirring frequently.
Add the tomatoes, cumin, chili powder, smoked paprika, cayenne, salt, black beans and water.
Cook for 10 minutes until almost all of the liquid has evaporated. Stir occasionally.
Break the taco shells in half so each forms two half circles.
Line the bottom of a 10 inch oblong baking pan with five of the taco shells (10 pieces) so that they cover the bottom of the pan.
Add 1/3 of the tomato bean mixture to the pan.
Top with a layer of 5 of the taco shells.
Add another 1/3 of the tomato bean mixture on top of the taco shells so that they cover the tomato bean mixture.
Top this with 1/3 of the cheese sprinkled evenly over the top.
Top with a layer of 5 of the taco shells broken in half to lie flat.
Add another 1/3 of the tomato bean mixture on top of the taco shells so that they cover the tomato bean mixture.
Top this with the remaining cheese.
Bake in the preheated oven for 15 minutes.
Serve.
Nutrition Facts
Serving size: about 2 cups
Servings: 2
Amount Per Serving
Calories 353 | Calories from Fat 96 |
% Daily Value |
Total Fat 9g | 16% |
Saturated Fat 4g | 18% |
Monounsaturated Fat 4g | |
Trans Fat 0g | |
Cholesterol 18mg | 6% |
Sodium 567mg | 24% |
Total Carbohydrates 51g | 18% |
Dietary Fiber 10g | 38% |
Sugars 14g | |
Protein 13g |
Vitamin A 60% | Vitamin C 202% |
Calcium 36% | Iron 28% |
Vitamin K 39 mcg | Potassium 1068 mg |
Magnesium 105 mg |