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Prep Time:30 minsAdditional Time:40 minsTotal Time:1 hr 10 minsServings:8Yield:8 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:40 minsTotal Time:1 hr 10 minsServings:8Yield:8 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:40 mins
Additional Time:
40 mins
Total Time:1 hr 10 mins
Total Time:
1 hr 10 mins
Servings:8
Servings:
8
Yield:8 servings
Yield:
8 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1mediumeggplant (about 1 lb.)2tablespoonscanola oil, divided2mediumonions, thinly sliced3clovesgarlic, minced1tablespoonchili powder2teaspoonsdried oregano1teaspoononion powder1teaspoonground cumin1(28 ounce) canno-salt-added diced tomatoes2(15 ounce) cansno-salt-added black beans, rinsed2(4.5 ounce) cansmild green chiles¼cupchopped fresh cilantro10corn tortillas, quartered1cupshredded extra-sharp Cheddar cheese
Cook Mode(Keep screen awake)
Ingredients
1mediumeggplant (about 1 lb.)
2tablespoonscanola oil, divided
2mediumonions, thinly sliced
3clovesgarlic, minced
1tablespoonchili powder
2teaspoonsdried oregano
1teaspoononion powder
1teaspoonground cumin
1(28 ounce) canno-salt-added diced tomatoes
2(15 ounce) cansno-salt-added black beans, rinsed
2(4.5 ounce) cansmild green chiles
¼cupchopped fresh cilantro
10corn tortillas, quartered
1cupshredded extra-sharp Cheddar cheese
DirectionsPreheat oven to 375 degrees F. Coat a large rimmed baking sheet and two 8-inch-square baking dishes with cooking spray.Peel the eggplant; slice into 1/4-inch-thick rounds. Halve the rounds (or quarter, if large). Arrange in a single layer on the prepared baking sheet; brush 1 Tbsp. oil over the eggplant. Bake, turning once, until the eggplant is just beginning to brown on the edges, 10 to 15 minutes. Let cool.Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring, until soft, about 10 minutes. Add garlic, chili powder, oregano, onion powder, and cumin; continue cooking just until fragrant, about 30 seconds. Stir in tomatoes, beans, chiles, and cilantro. Set aside.To assemble the casseroles: Cover the bottom of each baking dish with 1/4 of the tortilla pieces. Spread 1 cup of the tomato-bean mixture over the tortillas, then sprinkle each with 1/4 cup Cheddar. Top each with a layer of 1/2 of the eggplant pieces, then layer each with 1 cup of the tomato-bean mixture. Divide the remaining tortilla pieces and remaining tomato-bean mixture between the casseroles, then sprinkle each with 1/4 cup Cheddar. Cover both dishes with foil. Label and freeze one casserole for up to 1 month.Bake the remaining casserole until bubbling, about 30 minutes.Uncover and continue baking until the cheese is lightly browned, about 10 minutes more. Let stand for 5 minutes before cutting.To make aheadThis double-batch recipe makes one casserole for tonight and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then bake as directed in Steps 5-6.EquipmentTwo 8-inch-square baking dishes or foil pansOriginally appeared: Diabetic Living Magazine, Spring 2019; updated March 2023
Directions
Preheat oven to 375 degrees F. Coat a large rimmed baking sheet and two 8-inch-square baking dishes with cooking spray.Peel the eggplant; slice into 1/4-inch-thick rounds. Halve the rounds (or quarter, if large). Arrange in a single layer on the prepared baking sheet; brush 1 Tbsp. oil over the eggplant. Bake, turning once, until the eggplant is just beginning to brown on the edges, 10 to 15 minutes. Let cool.Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring, until soft, about 10 minutes. Add garlic, chili powder, oregano, onion powder, and cumin; continue cooking just until fragrant, about 30 seconds. Stir in tomatoes, beans, chiles, and cilantro. Set aside.To assemble the casseroles: Cover the bottom of each baking dish with 1/4 of the tortilla pieces. Spread 1 cup of the tomato-bean mixture over the tortillas, then sprinkle each with 1/4 cup Cheddar. Top each with a layer of 1/2 of the eggplant pieces, then layer each with 1 cup of the tomato-bean mixture. Divide the remaining tortilla pieces and remaining tomato-bean mixture between the casseroles, then sprinkle each with 1/4 cup Cheddar. Cover both dishes with foil. Label and freeze one casserole for up to 1 month.Bake the remaining casserole until bubbling, about 30 minutes.Uncover and continue baking until the cheese is lightly browned, about 10 minutes more. Let stand for 5 minutes before cutting.To make aheadThis double-batch recipe makes one casserole for tonight and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then bake as directed in Steps 5-6.EquipmentTwo 8-inch-square baking dishes or foil pans
Preheat oven to 375 degrees F. Coat a large rimmed baking sheet and two 8-inch-square baking dishes with cooking spray.
Peel the eggplant; slice into 1/4-inch-thick rounds. Halve the rounds (or quarter, if large). Arrange in a single layer on the prepared baking sheet; brush 1 Tbsp. oil over the eggplant. Bake, turning once, until the eggplant is just beginning to brown on the edges, 10 to 15 minutes. Let cool.
Heat the remaining 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring, until soft, about 10 minutes. Add garlic, chili powder, oregano, onion powder, and cumin; continue cooking just until fragrant, about 30 seconds. Stir in tomatoes, beans, chiles, and cilantro. Set aside.
To assemble the casseroles: Cover the bottom of each baking dish with 1/4 of the tortilla pieces. Spread 1 cup of the tomato-bean mixture over the tortillas, then sprinkle each with 1/4 cup Cheddar. Top each with a layer of 1/2 of the eggplant pieces, then layer each with 1 cup of the tomato-bean mixture. Divide the remaining tortilla pieces and remaining tomato-bean mixture between the casseroles, then sprinkle each with 1/4 cup Cheddar. Cover both dishes with foil. Label and freeze one casserole for up to 1 month.
Bake the remaining casserole until bubbling, about 30 minutes.
Uncover and continue baking until the cheese is lightly browned, about 10 minutes more. Let stand for 5 minutes before cutting.
To make ahead
This double-batch recipe makes one casserole for tonight and one to freeze for up to 1 month (see Step 4). To cook from frozen: Thaw overnight in the refrigerator, then bake as directed in Steps 5-6.
Equipment
Two 8-inch-square baking dishes or foil pans
Originally appeared: Diabetic Living Magazine, Spring 2019; updated March 2023
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Nutrition Facts(per serving)304Calories10gFat41gCarbs14gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
