Składnik |
Ilość |
Kalorie |
Awokado |
138g |
221kcal |
Kukurydza |
164g |
141kcal |
Cebule |
52g |
21kcal |
Cukinia |
196g |
41kcal |
Fasola pinto, surowe dojrzałe nasiona |
425g |
1475kcal |
Czarna fasola |
425g |
561kcal |
Czosnek |
18g |
27kcal |
Sół kuchenna |
2.845g |
0kcal |
Oliwa z oliwek |
28g |
248kcal |
Onions, spring or scallions (includes tops and bulb), raw |
52g |
17kcal |
Squash, winter, butternut, raw |
196g |
88kcal |
Kwaśna śmietana o obniżonej zawartości tłuszczu |
120g |
217kcal |
Tortille, gotowe do pieczenia lub smażenia, kukurydziane |
224g |
488kcal |
Salsa, pico de gallo |
287g |
49kcal |
Recipe Instructions:
Ingredients
2 tablespoons extra-virgin olive oil
1 cup chopped onion
¾ cup chopped poblano peppers
6 cloves garlic, minced
1 medium yellow squash, halved and sliced (1/4-inch)
1 medium zucchini, halved and sliced (1/4-inch)
1 cup fresh corn kernels (from 2 ears)
1 cup pico de gallo
½ teaspoon salt
1 (15 ounce) can no-salt-added pinto beans, rinsed
1 (15 ounce) can no-salt-added black beans, rinsed
8 (6 inch) corn tortillas
1 ½ cups shredded pepper Jack cheese
1 avocado, diced
½ cup scallions
½ cup reduced-fat sour cream
Directions
Preheat oven to 350 degrees F. Heat oil in a large skillet over medium-high heat. Add onion, poblanos and garlic; cook, stirring occasionally, until softened, 4 to 5 minutes. Add squash, zucchini, corn, pico de gallo and salt; cook, stirring occasionally, until the liquid comes to a simmer, 5 to 6 minutes. Simmer, stirring occasionally, until the liquid reduces by half, about 2 minutes. Remove from heat; stir in pinto beans and black beans.
Coat a 9-by-13-inch baking dish with cooking spray. Spoon one-third of the vegetable mixture into the prepared dish. Top evenly with 4 tortillas. Repeat with half the remaining vegetable mixture and the remaining 4 tortillas. Top with the remaining vegetable mixture. Sprinkle evenly with cheese.
Bake until the cheese is bubbly, 25 to 30 minutes. Sprinkle evenly with avocado and scallions. Dollop with sour cream.