Story by: Recipe provided by Erin Wiedmar, clinical nutritionist, N Good Health on May 12, 2017
Looking for a way to shake up your traditional Mexican meal? Try this layered pie for a flavorful dish with easy cleanup.
This recipe calls for refried black beans, which can be a very healthy addition to a meal. In traditional preparations, mashed beans are cooked with lard and spices to create a rich, high-fat side dish. Canned versions of black refried beans are prepared with less fat and are high in fiber.
Refried black beans contain between 6 to 7 grams of fiber per ½-cup serving. Fiber helps keep your digestive tract healthy and promotes colon health.
5 whole-wheat tortillas
1 pound ground beef
7.5-ounce can crushed tomatoes
4-ounce can green chili peppers
16-ounce can refried black beans
Taco seasoning packet (low sodium variety)
½ onion, diced
8 ounces reduced-fat Mexican cheese, shredded
Brown the beef along with the diced onion and taco seasoning. Mix in the tomatoes, chili peppers and beans.
Spray a 9-inch pie pan with nonstick spray and layer a tortilla, meat mixture, then cheese, tortilla, meat mixture, cheese until all ingredients have been used. Top the pie with a final tortilla and sprinkle a little cheese on top.
Cover with foil and bake at 350 degrees for 20 minutes.
Optional: Top with sour cream, cilantro and sliced avocado for extra flavor.
334 calories, 14.2 g fat, 6.4 g saturated fat, 52.7 mg cholesterol, 810 mg sodium, 27.5 g carbohydrate, 5.6 g fiber, 25.8 g protein
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