Nutrition per serving may change if servings are adjusted.
1 16-ounce can fat-free refried beans
½ ripe avocado, coarsely chopped
½ cup plus 2 tablespoons chopped scallions, divided
¼ cup green chile salsa
Salt & freshly ground pepper, to taste
1 10-ounce can enchilada
8 6-inch corn tortillas
⅔ cup shredded reduced-fat Cheddar cheese, preferably jalapeño
½ cup nonfat plain yogurt
Preheat oven to 425°F. Coat a 9-inch pie pan with cooking spray.
Combine beans, avocado, ½ cup scallions and salsa in a medium bowl. Season with salt and pepper.
Spread 3 tablespoons enchilada sauce over bottom of prepared pan. Place 1 tortilla over sauce. Spread tortilla with ¼ cup bean mixture and sprinkle with 1 tablespoon cheese. Continue layering sauce, tortillas, bean mixture and cheese, ending with a tortilla. Spread top with remaining sauce and sprinkle with remaining cheese and 2 tablespoons scallions.
Coat a sheet of foil with cooking spray. Place foil, sprayed-side down, over the tortilla stack. Bake until heated through, 20 to 25 minutes. Cut into 4 wedges and serve, passing yogurt separately.
414 calories;15.0 g fat(6.0 g sat); 12.0 g fiber; 53.0 g carbohydrates; 19.0 g protein; 39.0 mcg folate; 30 mg cholesterol; 4.0 g sugars; 0.0 g added sugars; 805.0 IU vitamin A; 12.0 mg vitamin C; 268.0 mg calcium; 4.0 mg iron; 927 mg sodium; 488.0 mg potassium
Calcium (27% daily value), Iron (22% dv), Vitamin C (20% dv)
Carbohydrate Servings: 3½
Exchanges: 3 starch, 1½ vegetable, 1 lean meat, ½ medium-fat meat, ½ fat