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South of the border
comfort food at its finest...
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½ lb |
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ground
turkey |
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1 cup |
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chopped
onion |
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1¾ tsp |
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ground cumin |
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1½ tsp |
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dried
oregano |
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½ tsp |
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garlic
powder |
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¼ tsp |
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salt |
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¼ tsp |
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pepper |
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16 oz |
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can fat-free
refried beans |
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Two 4oz. |
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cans whole
green chiles, drained and cut lengthwise into
quarters |
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1 cup |
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(4 ounces)
pre-shredded colby-Jack cheese, divided |
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1 cup |
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frozen
whole-kernel corn, thawed and drained |
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1/3 cup |
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flour |
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¼ tsp |
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salt |
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1 1/3 cups |
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nonfat milk |
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1/8 tsp |
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tabasco
sauce |
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2 large |
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eggs,
lightly beaten |
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2 large |
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egg whites,
lightly beaten |
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red onion
slices, optional |
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cilantro
sprigs, optional |
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1 |
Preheat oven to
350°F. |
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2 |
Cook turkey and
chopped onion in a nonstick skillet over medium-high
heat until meat is browned, stirring to crumble. Remove
from heat; add cumin and next 5 ingredients. Stir well;
set aside. |
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3 |
Arrange half of
green chiles in an 11x7-inch baking dish; top with ½ cup
cheese. Spoon mounds of turkey mixture onto cheese;
spread gently, leaving a ¼-inch border around edge of
dish. Top with corn. Arrange remaining green chiles over
corn; top with ½ cup cheese. |
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4 |
Combine flour and ¼
teaspoon salt in a bowl; gradually add milk and next 3
ingredients, stirring with a whisk until blended. Pour
over casserole. |
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5 |
Bake for 1 hour and
5 minutes or until set; let stand 5 minutes. Garnish
with onion slices and cilantro sprigs, if desired. |
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Servings: 6 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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312.26 |
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Calories From Fat (36%) |
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112.75 |
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% Daily Value |
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Total Fat
12.50g |
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19% |
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Saturated Fat 5.64g |
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28% |
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Cholesterol
124.26mg |
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41% |
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Sodium
1226.62mg |
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51% |
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Potassium
598.64mg |
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17% |
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Carbohydrates
29.15g |
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10% |
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Dietary Fiber 5.73g |
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23% |
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Sugar 6.19g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
23.42g |
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Protein
21.93g |
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44% |
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ww points: 6.5
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Cooking Tips |
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*Two 4.5oz. cans of chopped
green chiles can be substituted for whole chiles, if desired. |
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Recipe Source |
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Light |
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