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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

  1. 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.
  2. 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.
  3. Preheat oven to 350.
  4. 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

 

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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