Low Fat Tortilla Casserole Vegetarian Food

VEGETARIAN TORTILLA CASSEROLE

Steps:

• Preheat the oven to 425 degrees F. Arrange the squash on a baking sheet and sprinkle with 1/8 teaspoon salt. Bake until just soft, about 10 minutes, flipping the squash once about halfway through. Combine the mozzarella, Parmesan and 1/2 teaspoon salt in a small bowl.
• Spray an 8-inch square baking dish with cooking spray. Arrange 4 of the tortillas in the bottom of the dish so they overlap and top with the squash and half the scallions. Drizzle 1/3 cup of the salsa verde over the vegetables and top with 1/3 of the cheese mixture. Add another 4 overlapping tortillas, top with the sliced tomatoes and spinach, drizzle 1/3 cup of the remaining salsa verde over the vegetables and top with half of the remaining cheese mixture. Finish building the casserole with the remaining 4 tortillas, salsa verde and cheese mixture. Bake, uncovered, until the casserole is golden brown and hot, 20 to 25 minutes. Garnish with the remaining scallions.

LOW FAT TORTILLA CASSEROLE (VEGETARIAN)

Steps:

• Combine the first seven indgredients in a mixing bowl and mix thoroughly.
• Lightly oil a wide 2 quart casserole and layer as follows: 4 tortillas (overlapping each other to cover the bottom), half the bean mixture, half the cheese. Repeat the layers.
• Bake for 15 to 20 minutes at 400 degrees or until the cheese is bubbly.
• Top with lite sour cream and salsa if desired.

5-INGREDIENT MEXICAN CASSEROLE

Steps:

• Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.
• In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.
• Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!
• Bake until the cheese is melted, approximately 15 to 20 minutes.

VEGETARIAN MEXICAN CASSEROLE - PLUS LOW CAL AND LOW FAT!

Steps:

• Preheat oven to 375.
• Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion to pan; cook 4 minutes or until tender. Add garlic and jalapeno; cook 1 minute. Stir in chili powder, cumin, black pepper, and crumbles; cook 3 minutes or until thoroughly heated. Arrange half of tortilla chips in an 11 x 7-inch baking dish coated with cooking spray; top evenly with the crumbles mixture.
• Heat remaining 2 teaspoons oil in skillet over medium heat. Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Stir in lime juice.
• Combine tomato, cilantro, and salt. Layer beans and tomato mixture over crumbles mixture in dish. Top with remaining tortilla chips, pressing to slightly crush. Sprinkle evenly with cheese. Bake at 375 degrees for 13 minutes or until cheese is bubbly. Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon onions, and 2 teaspoons olives.

VEGETARIAN TORTILLA CASSEROLE

Steps:

• Preheat oven to 350*.
• Combine ricotta and egg.
• Stir till smooth& set aside.
• Spray 2 quart casserole dish with Pam.
• Spread 1/2 c. salsa to cover bottom.
• Layer 3 tortillas on top, then spread half the ricotta mixture on tortillas.
• Spread half of the beans onto the cheese layer.
• Top with 1/2 cup salsa.
• Add remaining 3 tortillas on top of this, then layer ricotta mixture, kidney beans, remaining salsa, with the last layer being the mozarella cheese.
• Sprinkle with Parmesan cheese Cover, bake 35 to 40 minutes or until bubbly.

TORTILLA CASSEROLE

Steps:

• Preheat the oven to 400°F.
• Combine the beans, tomatoes, chiles, corn, scallions, cumin, and oregano in a mixing bowl. Mix thoroughly.
• Lightly oil a wide, shallow 2-quart rectangular or round casserole and layer as follows: 5 tortillas, overlapping one another; half of the bean mixture; half of the cheese; and the optional vegetable layer. Repeat the tortilla, bean, and cheese layers.
• Bake the casserole for 12 to 15 minutes, or until the cheese is bubbly. Let stand for a minute or two, then cut into squares or wedges to serve. Pass the salsa and optional sour cream for topping.
• variation
• For the optional vegetable layer, use either 10 to 12 ounces lightly steamed and well-drained baby spinach or lightly sautéed thin slices of zucchini and/or yellow summer squash; you'll need two medium squashes for this.
• menu suggestions
• If you're not making the optional squash layer in the casserole, Zucchini and Summer Squash Sauté (page 209) is a good side dish with this meal. If you want the meal to be more substantial, cook some quinoa while the casserole is in the oven. Add some curly lettuce and cherry or grape tomatoes to garnish the plate.
• Serve with microwaved white or sweet potatoes and Creole Coleslaw (page 178). Or, to keep this meal as easy as possible, serve with a simple green salad rather than the slaw.
• nutrition information
• Calories: 295
• Total Fat: 10g
• Protein: 9g
• Carbohydrates: 45g
• Fiber: 9g
• Sodium: 315mg

VEGETARIAN TORTILLA BAKE

Steps:

• Preheat oven to 350 degrees.
• Spray a large skillet with nonstick spray; saute onions and peppers over medium-high heat.
• When the vegetables are tender, add the cumin, chili powder and the can of chopped tomatoes; simmer in the skillet for 5-10 minutes.
• In a large bowl, mix together black beans, pinto beans and chiles; mix in jar of salsa.
• Spray the bottom a 9"x13" baking dishes with cooking spray.
• Place two tortillas on the bottom of the dish. Spread one-third of the vegetable mixture onto the tortillas, then one-third of the bean mixture; then sprinkle one-third of the cheese on top. Repeat layering two more times, finishing with the cheese.
• Cover with foil and bake for 25 minutes; uncover and bake an additional 10 minutes.
• Remove from oven and let stand five minutes before cutting and serving.
• Serve with fresh cilantro and a dollop of light sour cream, if desired.