Southwest Breakfast Casserole
Jami Nolen, Nutrition Program Associate
March 18, 2012
Yield
6 servings
Ingredients
- 1 cup medium salsa
- 1 can black beans, rinsed and drained
- 1/4 cup chopped cilantro
- 10 (6-inch) corn tortillas, cut into 1-inch strips
- Cooking spray
- 1 cup (4 ounces) preshredded reduced-fat Mexican cheese, divided
- 1 cup low-fat sour cream
- 1 cup fat-free milk
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 2 large eggs
- 2 large egg whites
- 1/4 cup thinly sliced green onions
- 1/2 cup chopped tomatoes (optional)
- 2 tablespoons sliced black olives (optional)
Preparation
- Combine salsa, cilantro and beans in a bowl. Place one-third of tortilla strips in 11 x 7-inch baking dish coated with cooking spray. Top with 1/3 cup cheese and about 1 cup salsa mixture. Repeat procedure with one-third of tortilla strips, 1/3 cup cheese, and remaining salsa mixture; top with remaining tortilla strips.
- Combine sour cream and next 5 ingredients (sour cream through egg whites); stir with a whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 cup cheese. Cover and chill 8 hours or overnight.
- Preheat oven to 350°.
- Remove dish from refrigerator. Let stand at room temperature 10 minutes. Cover and bake at 350° for 25 minutes. Uncover and bake an additional 20 minutes or until lightly browned. Top with tomatoes and olives.
Nutrition Information
Calories: 292
Calories from fat: 28%
Fat: 9.2 g
Saturated fat: 4.5 g
Monounsaturated fat: 2.7 g
Polyunsaturated fat: 1.1 g
Protein: 17.7 g
Carbohydrate: 36.5 g
Fiber: 4.7 g
Cholesterol: 93 mg
Iron: 2.2 mg
Sodium: 755 mg
Calcium: 335 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
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Last update: Wednesday, March 21, 2012
