Wednesday, December 30, 2009

La Bamba Casserole

This is a great recipe from my cooking light cookbook. If you're looking for a great all inclusive cookbook then I definitely recommend this one. We have eaten this with cornbread muffins, fritos, tostitos or just by itself. Here are some things I've learned with this dish along the way. I rarely have whole green chile's so I just add the diced kind into the ground beef mixture. I've also used both lean ground beef and ground turkey and both taste great. Last night I didn't have any refried beans so I just put a can of black beans in my food processor and used that instead. It worked great! Be careful with the layering, it can be tricky to put the beans on top of the corn. I've found that warmed up beans spread better than straight out of the can. Also, if you don't feel like layering it and are planning on eating with chips then just add everything together in the pan, mix well and put it in the casserole dish mixed up, top with cheese and bake.

Here is the actual recipe as it appears in the cookbook:

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1 1/2 cups (6 ounces) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375°.
Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.
Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Nutritional Information
Calories: 344 (28% from fat)
Fat: 10.7g (sat 6.3g,mono 2.9g,poly 0.8g)
Protein: 32.2g
Carbohydrate: 30.7g
Fiber: 7.4g
Cholesterol: 77mg
Iron: 3.2mg
Sodium: 902mg
Calcium: 269mg

No comments: