Enchilada Casserole

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Posted By: MD
Posted In:  Casseroles
Page Views:  2035 views
Preparation Time:  60 minutes
Cooking Time:  60 minutes

Other Info

Serves:  8 at least

Additional information: Fat: 1g, Total Carbohydrates: 54g, Dietary Fiber: 8g, Sugars: 2g and
Protein: 10g


  • 1 onion
  • several cloves of garlic
  • 1 16 oz. can crushed tomatoes
  • 1 can chilis (I got the smallest can of green ones)
  • oregano and bazil to taste
  • 2 cups black beans
  • 1 cup whole wheat couscous, reconstituted
  • 1/2 package White Wave lowfat firm tofu
  • crushed corn tortillas


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.

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