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corn-bean stack:

ingredients:

  • one small onion, chopped
  • one green pepper, chopped
  • two cloves garlic, minced
  • one jalepeño, minced
  • one tsp oregano
  • one can tomato sauce (14 oz/398 ml)
  • 1 1/2 cups of cooked black beans- or one 375 ml can
  • 1/2 can kernel corn
  • 1 1/2 cups of cheddar cheese (soy cheese ok)
  • 3 or 4 large tortilla (stores often carry different flavours- sundried tomato is especially good)
photo of corn bean stack

procedure:

  • in a large pot sauté onion, garlic, green pepper, and jalepeño pepper in a bit of water over medium heat for five minutes
  • add oregano, tomato sauce, black beans and corn- mix then simmer covered for 30 minutes (add more liquid if getting too dry- for smooother consistency, mash bean mixture against side of pot)
  • lightly oil an 8x8 pan or casserole pan (to avoid using oil use a spring-form pan- this works well)
  • place a single tortilla at the bottom of the pan (cut to fit size)
  • cut rest of tortillas into strips
  • scoop out 1/3 bean mixture and place in pan
  • pour 1/3 chees on top of mixture
  • place strips of tortilla across mixture
  • repeat last three steps as supply warrants
  • cover with foil and bake at 375 degrees for 25 minutes or until crispy- for last few minutes uncover to let tortilla get crispy
  • serve with sour cream or salsa if desired
serves: 4 good size pieces


if you have a healthy recipe, send it to ypress@syntac.net
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