Low Fat Casserole Recipes

Ingredients:

SAUCE

1 onion
1 several cloves of garlic
1 16 oz. can crushed tomatoes
1 can chilis (i got the smallest
1 can green ones)
1 oregano and basil to taste

FILLING

2 cup black beans
1 cup whole wheat couscous,
1 reconstituted
1/2 package white wave lowfat firm tofu,
1 crushed (+ sauce)
1 corn tortillas

Instructions:

Water saute the onion and garlic until brown, deglaze
and continue until they reach the condition you favor.
Add tomatoes and chilis. Add spices and salt and
pepper to taste and simmer while you mess with the
rest of the ingredients (Note: I would have added
corn here, had I had it).

Reconstitute couscous with hot water. Stir together
couscous, beans and crushed tofu. Add sauce to create
a desirable consistency. (Be sure to save enough sauce
for the casserole).

Squirt a 9x13 pan with cooking spray and then put a
bit of sauce in the bottom and spread it around. Heat
a skillet to medium and use it to soften the corn
tortillas (put them on the skillet and flip them when
they get a bit hot; they should wind up soft). Roll
about 2 to 3 tablespoons of the filling in each
tortilla (while heating the one to follow) and squeeze
them tightly side by side in the pan. Cover the rolls
with remaining sauce when you're done.

Bake in a 350 degree oven for 30 minutes and then let
stand for ten minutes.

Note: since I always cook for me and one fat-loving
ovo-lacto vegetarian (we just got engaged!), I made
extra of everything (so don't take my proportions as
absolute) and filled two 8x8 pans, rather than one
9x13. I then added extra stuff to his pan of
enchiladas, leaving my pan pristine. This is the way I
always make lasagna too; one pan with fatty stuff
added to the vlf recipe for him and the vlf version
for me. Anyway, I loved my enchiladas, and he gave his
an 8 out of 10.

Posted by Heather Brown <heather@EECS.Berkeley.EDU> to
Fatfree Digest [Volume 13 Issue 9] Dec. 9, 1994.

FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue
Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV.

1.80á

Servings: 1