Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

TORTILLA LASAGNA

1 tablespoon olive oil

1 large onion, chopped (about 1 1⁄2 cups)

1 cup thawed frozen corn

1 (8-ounce) zucchini, chopped in 1⁄2-inch pieces

1 (15-ounce) can lower-sodium red beans, drained and rinsed

3 (10-inch) flour tortillas

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1 (16-ounce) jar salsa, divided

1 1⁄4 cup shredded low-fat Cheddar, divided

1. Preheat oven to 425 degrees. Coat a 9-inch pie dish with cooking spray.

2. Heat the oil in a large nonstick skillet over medium high. Add the onion and cook, stirring occasionally, until softened, about 4 minutes. Add the corn and zucchini and cook until the vegetables are just tender, about 3 to 4 minutes. Remove from heat and stir in the beans.

3. Place a tortilla in the pie dish, allowing the edges to fold up the sides. Spread the bottom with 1⁄2 cup of the salsa; top with 1⁄2 cup of the cheese followed by half the vegetable mixture. Spoon another 1⁄2 cup of the salsa over the vegetables and top with a second tortilla. Sprinkle with 1⁄2 cup of the cheese followed by the remaining vegetable mixture and spoon 1⁄2 cup of the salsa over the vegetables. Top with another tortilla and spread thinly with the remaining salsa and sprinkle with the last 1⁄4 cup cheese.

4. Bake 20 to 25 minutes until the dish is heated through and the cheese is melted. Let stand 5 minutes before cutting into wedges to serve. Makes 8 servings.

Nutritional analysis for each serving: 284 calories, 15 g protein, 43 g carbohydrates, 7 g fiber, 7 g fat, 3 g saturated fat, 1133 mg sodium

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RED BEAN MIGAS

8 large eggs

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2 tablespoons chopped cilantro

1⁄4 teaspoon salt

2 tablespoons canola oil, divided

4 corn tortillas, stacked and cut in 1⁄4-inch wide strips

1 medium onion, chopped (about 1 cup)

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2 cloves garlic, minced

1 green bell pepper, diced

1 jalapeño pepper, finely minced

1 (15-ounce) can lower-sodium red beans, drained and rinsed

1⁄2 cup salsa

1⁄2 cup shredded reduced-fat Cheddar

1. Combine the eggs, cilantro and salt in a medium bowl and beat lightly.

2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Add the tortilla strips and cook, stirring occasionally, until softened, about 1 minute. Transfer to a plate.

3. Heat the remaining 1 tablespoon oil in the skillet; add the onion, garlic, green pepper and jalapeño and cook, stirring occasionally, until the vegetables are softened, about 4 minutes. Add the beans and tortilla strips and cook, stirring, 1 minute. Add the egg mixture and cook, stirring often, until the eggs are set, about 3 minutes. Divide among 4 plates and top each with salsa and the cheese. Serve immediately. Makes 4 servings.

Nutritional analysis for each serving: 418 calories, 23 g protein, 34 g carbohydrates, 7 g fiber, 21 g fat, 6 g saturated fat, 645 mg sodium

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BEEF-TAMALE CASSEROLE

1 large egg, lightly beaten

1⁄3 cup 1-percent milk

1 teaspoon ground cumin

1⁄8 teaspoon cayenne

1 (4-ounce) can chopped green chilies, drained

1 cup thawed frozen corn

1 (8.5-ounce) box cornbread mix

1 pound (93-percent lean) ground beef

1 medium onion, chopped (about 1 cup)

1 green bell pepper, chopped

1 (10-ounce) can red enchilada sauce

3⁄4 cup reduced-fat shredded Cheddar

1. Preheat oven to 400 degrees. Coat a 9-inch-by-13-inch baking dish with cooking spray.

2. Combine the egg, milk, cumin, cayenne, chilies, corn and cornbread mix in a large bowl; transfer to the prepared baking dish and cook until just set, about 18 minutes. Remove from oven.

3. Meanwhile, combine the beef, onion and bell pepper in a large nonstick skillet over medium heat. Cook, stirring to break the beef into crumbles, until the beef is no longer pink and the green pepper is crisp-tender, about 7 minutes.

4. Pierce holes in the cornbread with a fork. Pour the enchilada sauce over the cornbread, allowing it to seep down into the holes. Top with an even layer of the beef and sprinkle with the cheese.

5. Bake 15 minutes until the cheese is melted and bubbly. Makes 6 servings.

Nutritional analysis for each serving: 405 calories, 26 g protein, 42 g carbohydrates, 5 g fiber, 15 g fat, 6 g saturated fat, 967 mg sodium