1 (28 ounce) can green enchilada sauce
2 cups cooked or canned beans (pinto, black, kidney), rinsed and drained
3 cups cooked brown rice
1 (15 ounce) can whole kernel corn, drained, or 1 ½ cups frozen corn
8 whole wheat tortillas
2 cups low-fat cheese, grated
Slow Cooker: To make in a slow cooker, mix sauce, beans, rice and corn together. Place half of the tortillas on the bottom of the slow cooker. Add half of the mixture on top of the tortillas. Add another layer to the top of the mixture. Place remaining bean and rice mixture on top of the tortillas. Cook on low for 4 to 6 hours. In the last 30 minutes of cooking, top with low-fat cheese and cook until melted.
One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
1 (28 ounce) can green enchilada sauce
2 cups cooked or canned beans (pinto, black, kidney), rinsed and drained
3 cups cooked brown rice
1 (15 ounce) can whole kernel corn, drained, or 1 ½ cups frozen corn
8 whole wheat tortillas
2 cups low-fat cheese, grated
Slow Cooker: To make in a slow cooker, mix sauce, beans, rice and corn together. Place half of the tortillas on the bottom of the slow cooker. Add half of the mixture on top of the tortillas. Add another layer to the top of the mixture. Place remaining bean and rice mixture on top of the tortillas. Cook on low for 4 to 6 hours. In the last 30 minutes of cooking, top with low-fat cheese and cook until melted.
12 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 250 | |
| % Daily Value* | ||
| Total Fat 5g | 6% | |
| Saturated Fat 1.5g | 8% | |
| Trans Fat 0g | ||
| Cholesterol 5mg | 2% | |
| Sodium 770mg | 33% | |
| Total Carbohydrate 41g | 15% | |
| Dietary Fiber 4g | 14% | |
| Total Sugars 4g | ||
| Includes 1g Added Sugars | 2% | |
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 101mg | 8% | |
| Iron 1mg | 6% | |
| Potassium 241mg | 6% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.