Red bean chilaquiles
Dietitian's tip: In Mexico, a popular way to use up leftover tortillas is in a dish called chilaquiles. In this version, the tortillas are layered and baked, lasagna style, with red beans, oven-roasted tomatoes and mild cheese.
SERVES 6
Ingredients
1 cup dried kidney beans, picked over and rinsed, soaked overnight and drained
3 cups water
8 corn tortillas, 6 inches in diameter
10 plum (Roma) tomatoes, about 2 pounds total weight, cored
1 yellow onion, cut into 8 wedges
2 jalapenos
1/4 cup chopped fresh cilantro (fresh coriander)
1 teaspoon salt
3 tablespoons olive oil or canola oil
3 cloves garlic, minced
1/2 cup shredded queso asadero or Monterey Jack cheese
1 green (spring) onion, including tender green top, thinly sliced
Directions
In a large saucepan over high heat, combine the beans and water. Bring to a boil. Reduce the heat to low, cover the pan partially and simmer until tender, about 65 to 75 minutes. Drain.
While the beans are cooking, preheat the oven to 400 F. Stack the tortillas and cut them to form 48 wedges in all. Place on a baking sheet and bake until crisp, 4 to 5 minutes. Remove from the oven and set aside.
Heat the broiler (grill). Position the rack 4 inches from the heat source. On a baking sheet lined with aluminum foil, arrange the tomatoes, yellow onion wedges and jalapenos. Broil (grill) until the skins blacken, 4 to 5 minutes. Turn the vegetables over and broil the other side until blackened, 3 to 4 minutes longer. Transfer to a bowl, cover and let stand for about 10 minutes. Reduce the oven temperature to 350 F.
Peel the tomatoes. Wearing gloves, peel and seed the jalapenos. Place the vegetables in a blender or food processor and pulse until coarsely pureed. Add the cilantro and 1/2 teaspoon of the salt. Pulse to make a chunky sauce. Set aside.
In a large frying pan, heat 2 1/2 tablespoons of the oil over medium-high heat. Add the garlic and saute until golden, 1 to 2 minutes. Stir in the cooked beans and the remaining 1/2 teaspoon salt and cook until heated through, about 3 minutes. Remove from the heat.
Grease a large, oblong baking dish with the remaining 1 1/2 teaspoons oil. Spread 1/2 cup of the tomato sauce in the dish. Layer 1/3 of the tortilla wedges on top and cover with 1/3 of the bean mixture. Repeat layering, and then top with the remaining sauce. Sprinkle with the cheese and bake until browned, 25 to 30 minutes. Cut into squares, garnish with the green onion and serve.
Nutritional Analysis(per serving)Calories 314 Cholesterol 10 mg
Protein 13 g Sodium 519 mg
Carbohydrate 44 g Fiber 9 g
Total fat 11 g Potassium 902 mg
Saturated fat 3 g Calcium 175 mg
Monounsaturated fat 6 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 2
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 2
Meat and meat substitutes 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 1
Nuts, seeds and dry beans 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00334