Mexican Tortilla Casserole - PCOS-Friendly Recipe
This Mexican Tortilla Casserole is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- nonstick cooking spray
- 1 tbsp. olive, vegetable, or canola oil
- 1 onion
- 1 tsp. ground cumin
- 1 1/2 tsp. chili powder
- 1 tsp. minced garlic
- 1 can chopped tomatoes
- 1/4 c. tomato paste
- 2 can white, black, or kidney beans
- Kosher or coarse salt
- Freshly ground black pepper
- 1 can sweet corn kernels
- 3 c. coarsely chopped spinach
- 4 medium-sized flour tortillas
- 2 c. shredded Monterey jack or Cheddar cheese
- chopped fresh cilantro
- sour cream
- salsa
Instructions
- Preheat the oven to 400 degrees F. Spray a 9-inch round cake pan, springform pan, or baking dish with nonstick cooking spray.
- Heat oil in a large skillet over medium heat. Add the onion, cumin, chili powder, and garlic and cook until you can smell the spices and the onion is softened, about 3 minutes. Stir in the tomatoes with the 1/3 cup of reserved juice and the tomato paste, then stir in the beans. Season with salt and pepper to taste. Let the bean mixture simmer until everything is hot, about 3 minutes. Add the corn and spinach and stir until the spinach has wilted and everything is well blended and hot, about 3 minutes. Taste for seasonings, adding more salt and/or pepper as necessary.
- Place 1 tortilla in the prepared cake pan. Spread one fourth of the bean and vegetable mixture evenly over the tortilla, then sprinkle 1/2 cup of the shredded cheese evenly over the top. Repeat with 3 more layers, ending with the last quarter of the bean mixture and then the last 1/2 cup of shredded cheese.
- Bake the tortilla casserole until it is hot throughout and the top is lightly browned, about 20 minutes. Let the casserole sit for about 5 minutes, then cut it into wedges using a sharp knife and serve it with a spatula, or better yet a pie server. Sprinkle the top with cilantro, if desired, and serve with sour cream and/or salsa on the side, if you like.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
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Frequently Asked Questions
Yes, this Mexican Tortilla Casserole recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Dinner
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