QualityHealth Network
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
This Recipe is considered:
Low Cholesterol
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