We apologize if you're having problems printing your favorite recipe in Internet Explorer 6.0. Please try printing from another browser, or simply copy and paste the text into a Word document and print from there.
|
| Recipe: Lower Fat Chili-Taco Casserole |
Servings: 6
Preparation Time: 10 min.
Cooking Time: 40 min.
|
| |
| Ingredients: |
- nonstick cooking spray
- 2 tsp. vegetable oil
- 12 corn tortilla
- 1 Lbs. chili with meat and beans
- 1 Lbs. canned pinto beans, drained and rinsed
- 2/3 Lbs. enchilada sauce
- 1/2 Lbs. tomato sauce
- 1 Tbs. onion\cooked, grated
- 1 cup shredded fat-free cheddar cheese
- 1/2 cup nonfat sour cream
- 1/2 cup nonfat plain yogurt
|
|
| Cooking Directions: |
Preheat oven to 425° F. Spray
2 baking sheets and
1 large baking dish with
nonstick cooking spray. Brush oil lightly over one side of each
tortilla. Sprinkle with salt to taste. Cut each tortilla into 8 wedges and
arrange in a single layer on the prepared baking sheets. Bake 8-10 minutes
until crisp, rotating the baking sheets midway through
baking. Let cool.
Lower oven temperature to 375° F. Stir together next 5
ingredients and 3/4 cup cheese in a bowl. Add 4 cups of the tortilla crisps and stir to coat them with sauce. Turn
into the prepared baking dish and bake 25-30
minutes, or until bubbly.
Combine sour cream and yogurt and spread over top of the
casserole. Sprinkle with remaining
1/4 cup cheese and
2 cups tortilla crisps. Bake 5
minutes longer. |
| |
| Per Serving:
calories 404, fat 8.1g, calories from fat 18%, protein 21.6g, cholesterol 18.8mg, dietary fiber 8.4g
|
| Nutrients |
Exchanges |
| Calories |
404 |
Milk Exchanges |
0.1 |
| Protein |
21.6g |
Vegetable Exchanges |
1.0 |
| Carbohydrates |
55.5g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
8.4g |
Bread Exchanges |
2.8 |
| Sugar |
7.3g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
8.1g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
4.5g |
Very Lean Meat/Protein Exchanges |
1.4 |
| Mono-unsaturated Fat |
1.0g |
Fat Exchanges |
1.7 |
| Poly-unsaturated Fat |
2.7g |
| % Calories from Fat |
18% |
|
|
| Cholesterol |
18.8mg |
| Sodium |
1000.0mg |
| Vitamins |
Minerals |
| Vitamin A |
274.6IU |
Calcium |
385.2mg |
| Thiamin (B1) |
0.7mg |
Copper |
0.6mg |
| Riboflavin (B2) |
1.8mg |
Iron |
3.6mg |
| Niacin (B3) |
1.7mg |
Magnesium |
75.3mg |
| Vitamin B6 |
1.2mg |
Manganese |
0.6mg |
| Vitamin B12 |
0.4mcg |
Phosphorus |
413.9mg |
| Vitamin C |
22.8mg |
Potassium |
594.5mg |
| Vitamin E |
3.3IU |
Selenium |
9.0mcg |
| Folate |
65.2mcg |
Sodium |
1000.0mg |
| Pantothenic Acid |
0.6mg |
Zinc |
2.2mg |
|
|