Tortilla Casserole


This super-easy, comfort-food casserole can be quickly thrown together from ingredients kept on hand in your pantry and freezer.  The ingredient amounts are general guidelines only – feel free to adjust amounts and add optional ingredients according to your own taste.

Serves 6.

1 package corn tortillas, torn into pieces (check labels for brands containing just corn and lime, no-added fats)

1 package frozen corn, about 10 oz, thawed  - could also use 1 can of corn

2 jars salsa (16 oz)

2-3 cups cooked brown rice

2 cans black beans, rinsed and drained

Optional ingredients -

scallions, chopped

onion, chopped  (should be no-oil sautéed until soft before adding)

cilantro, chopped

jalapenos, chopped

green and/or red bell pepper, diced (should be no-oil sautéed until soft before adding)

This recipe can be made either in a microwave-safe large covered casserole dish in the microwave or conventional oven, or in a large, heavy lidded skillet on the stovetop.

1.         If using diced onion or peppers, sauté these ingredients in a dry pan until soft.*

2.         Add ½ jar of salsa to bottom of casserole dish or skillet.  If using, add cooked onion and/or peppers.  Layer remaining ingredients, ending with a layer of about ¼ of the torn tortillas topped with ½ jar of salsa.

3.         If using a casserole dish, cover casserole and microwave for about 10 minutes, or until heated through.  If using a skillet, cover and heat on medium-low, stirring every couple of minutes until heated through.

4.         Serve with hot sauce, if desired, and Parma-Nut topping.


*No-oil sautéing – sautéing or stir-frying without added fat.

Heat pan or pot over medium or medium-high heat and add chopped onions and/or other vegetables.).  Cook, stirring, until vegetables begin to brown and stick slightly. Add 1 or 2 tablespoons of liquid (water, vegetable broth, wine, etc.) and continue cooking and stirring, adding just enough water to keep vegetables from sticking, to desired doneness.

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