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Thread: La Bamba Casserole - 4.4 points

  1. #1

    Default La Bamba Casserole - 4.4 points

    While searching for some recipes I found this ... It can be made with ground turkey or extra lean ground beef. Variations on points are included.

    La Bamba Casserole

    5 1/4 ounces green chiles, 1 can, drained
    1 pound 99% Fat Free ground turkey breast
    1 cup chopped onion
    2 tsp chili powder
    1/2 teaspoon cumin
    1/4 teaspoon salt
    2 whole garlic cloves, minced
    10 ounces diced tomatoes, with green chilies
    2 cups frozen whole kernel corn, thawed
    16 ounces fat-free refried beans, 1 can
    1/2 cup reduced fat cheddar cheese
    1 cup chopped fresh tomato
    1/2 cup chopped green onion

    1. Preheat oven to 375. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8" square baking dish coated with cooking spray. Place turkey, onion, chili powder, cumin, salt and garlic in a large, nonstick coated skillet; cover over medium-high heat 5 minutes or until turkey is browned, stirring to crumble. Add canned tomatoes; cook 5 minutes or until liquid evaporates, stirring occasionally.


    2. Spoon turkey mixture over chiles, and top with corn. Carefully spread beans over corn, and sprinkle with cheese. Bake for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.


    Notes: WIth just "ground turkey" and regular cheddar cheese. = 6 servings of 1 cups @ 7 points per serving – as taken from One Dish Meals Cookbook

    Reduced fat cheese and 99% FF turkey - Per Serving (excluding unknown items): 251 Calories; 2g Fat (8.0% calories from fat); 27g Protein; 32g Carbohydrate; 5g Dietary Fiber; 49mg Cholesterol; 496mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. - 4.4 points

    reduced fat and 95% FF ground beef - Per Serving (excluding unknown items): 265 Calories; 5g Fat (15.5% calories from fat); 25g Protein; 32g Carbohydrate; 5g Dietary Fiber; 43mg Cholesterol; 503mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat. = 4.9 points.

    Few people think of a cheesy Mexican casserole as a "light" dish. The La Bamba Casserole was made "lighter" by substituting ground turkey for beef and opting for fat-free refried beans. If you're not a fan of ground turkey, ground chicken is a great substitute. You can shorten the preparation time by purchasing the onions, tomatoes and green onions already chopped—now available in most produce sections. Fresh corn is another great alternative, and beautifully accentuates the veggies in the dish. Additionally, you can omit ingredients that you are not fond of, like the chilies, and the integrity of the dish remains intact. The La Bamba Casserole is great served with salad and Mexican cornbread. Alternatively, it's excellent paired with baked corn chips or rice, making it as ideal for parties as for family dinners.
    Success is the sum of small efforts repeated day in and day out.

    Barb A

  2. Default Re: La Bamba Casserole - 4.4 points

    Sounds good Barb. Thanks for posting. I printed it and might try it next week.
    MT
    MT


  3. #3
    Join Date
    Apr 2006
    Location
    Kansas City, MO
    Replies
    11

    Default Re: La Bamba Casserole - 4.4 points

    Yes thanks very much. Sound yummy, just the thing I need to get me restarted. This will Saturday's Dinner right after I go to the grocery store.
    Have a nice day

    HW - 160
    CW - 157.5
    GW - 125

    Traci

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