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15 oz can dark red kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 cup no added salt tomato sauce
4 oz can diced green chilies, drained
nonstick cooking spray
6 corn tortillas
1 cup fat free ricotta cheese
3/4 cup low fat cheddar cheese, shredded
In large skillet, heat oil over medium high heat. Saut onion, garlic, and peppers
for 5 minutes.
Stir in spices and saut 1 additional minute. Remove from heat.
Mix in corn, beans, tomato sauce, and diced green chilies.
Spray 13Ó x 9Ó dish with cooking spray.
Place 3 tortillas in the dish arranging to cover the bottom.
Spoon in half of the corn mixture, and spread ? cup ricotta cheese on top.
Sprinkle with half of the cheddar cheese.
Repeat layers, using up all the ingredients.
Cook, uncovered at 350¡F for 45 minutes, until casserole is thoroughly heated and
cheddar cheese has melted.
Let stand 5 minutes before serving.
Serving Size: 1/6 of recipe
** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov
Calories 340 Calories from Fat 45 % Daily Value (DV)* Total Fat 5g 8% Saturated
Fat 1g 5% Cholesterol 10mg 3% Sodium 600mg 25% Total Carbohydrate 53g 18% Dietary
Fiber 13g 52% Sugars 10g Protein 18g Vitamin A 30% Vitamin C 140% Calcium 25% Iron
20% * Percent Daily Values are based on a 2,000 calorie diet.
We intend to do this within local communities, with partnerships and just through word of mouth. We intend for these key elements of sustainable lifestyle change to become pervasive within communities, and within the lives of all of us affected by the disease. While that may take a lifetime, the cause is too great to not be that committed!