- 8 corn tortillas, cut in half (Opt for whole-grain or low-sodium tortillas, if possible)
- 1 cup reduced-fat Monterey Jack cheese, shredded
- 1 cup fresh or frozen corn
- 1 cup cooked black or pinto beans
- 2 green onions, sliced
- 2 large egg whites
- 1 cup fat free milk
- 1/2 teaspoon chili powder
- 1 4-ounce can diced green chilies (Use a low-sodium version or rinse the chilies to remove extra sodium)
- 1 tomato, sliced
- Salsa (low-sodium) (Make sure to use a low-sodium salsa or make your own to keep the sodium levels in check)
1. Preheat oven to 350 degrees.
2. Coat an 8-inch square baking dish with non-stick spray or oil. Arrange 5 tortilla halves to cover the bottom of the pan. Top with 1/3 cup each of the cheese, corn and beans. Sprinkle with 1/2 of the green onions. Arrange another 5 tortilla halves on top to cover and top with 1/3 cup cheese, the remaining corn, beans and green onions. Arrange the last 5 tortilla halves over the top to cover.
3. In a medium bowl add eggs, milk and chili powder; whisk to combine. Stir in the green chilies. Pour the egg and milk mixture over the tortillas evenly. Top with tomato slices and the remaining 1/3 cup cheese.
4. Bake, uncovered, until a knife inserted into the center comes out clean, about 50 minutes. Let stand for 10 minutes at room temperature before serving. Serve warm with salsa.
Tips:
This warm and cheesy tortilla casserole makes a great brunch, lunch or dinner.
