6 10” whole wheat flour or enriched flour tortillas (any flavor)
1 lb extra lean ground beef
1 cup cooked wheatberries (can be found on some supermarket salad bars or you can cook your own)
1 15-ounce can black beans, drained and rinsed
1 ½ cups frozen corn
1 ½ cups enchilada sauce
2 tablespoons chopped fresh cilantro – optional
2 cups grated cheddar or Monterey Jack cheese
Toppings (optional):
Sour cream
Avocado or guacamole
Salsa
Chopped scallions
Preheat oven to 350 degrees F.
Lightly coat the inside of a 9x13-inch baking dish with cooking spray.
In a large skillet, brown the ground beef over medium-high heat. Drain. Stir in the wheatberries, black beans, corn, enchilada sauce and cilantro. Spread ½ cup of this mixture across the bottom of the baking dish. Cover with 2 tortillas. Top with 1/3 of the remaining wheatberry mix, 1/3 of the cheese and 2 more tortillas. Top with ½ the remaining wheatberry mix and ½ the remaining cheese. Cover with the last 2 tortillas and the last of the wheatberry mix. Sprinkle with the remaining cheese.
Bake 30 minutes, until bubbling around the edges and very hot throughout.
Cut into rectangles and serve hot, with desired toppings.
Serves 6
Approximate nutritional value per serving:
520 calories; 17 g total fat; 6 g saturated fat; 60 mg cholesterol; 1330 mg sodium; 55 g carbohydrates; 10 g dietary fiber; 36 g protein; 4.6 mcg DFE (folate).