Total time: 45 minutes
1 pound peeled cooked shrimp, tails removed, diced
1 cup frozen corn, thawed
2 4-ounce cans chopped green chiles, (not drained)
2 cups canned green enchilada sauce, or green salsa, divided
12 corn tortillas
1 15-ounce can nonfat refried beans
1 cup reduced-fat shredded cheese, such as Mexican-style cheese blend, Monterey Jack or Cheddar
1/2 cup chopped fresh cilantro
1 lime, cut into wedges
1. Preheat oven to 425°F. Coat a 9-by-13-inch glass baking dish with cooking spray.
2. Combine shrimp, corn, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-safe medium bowl. Cover and microwave on High until heated through, about 2 1/2 minutes.
3. Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with a layer of 6 overlapping tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining sauce (or salsa) over the tortillas. Cover with foil.
4. Bake the casserole until it begins to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.
Per serving: 281 calories; 6g fat (2g sat, 0g mono); 121mg cholesterol; 37g carbohydrates; 23g protein; 6g fiber; 709mg sodium; 241mg potassium.
Nutrition bonus: Fiber (24% daily value), Calcium, Iron & Vitamin C (20% dv).
2 Carbohydrate Servings
Exchanges: 1 vegetable, 2 starch, 2 lean meat