Beef: 6 pt. Taco Bake
Source of Recipe
JoAnna Lund -- Cooking Healthy With a Man in Mind, Pg 214
List of Ingredients
8 ounces extra lean ground beef cooked, rinsed and drained
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 15 ounce can tomato sauce Hunt's
1 1/2 teaspoons taco seasoning I use 1 Tablespoon
1 teaspoon dried parsley flakes
1/4 cup sliced ripe olives (1 ounce)
1/2 cup frozen whole kernel corn
1 1/2 cups hot cooked noodles rinsed and drained
1/3 cup shredded reduced fat cheddar cheese (1 1/2 1 ounce ) Kraft
1/4 cup Land O Lakes fat-free sour cream Recipe
1). Preheat oven to 350 degrees.
2). Spray an 8x8 inch baking dish with olive oil-flavored cooking spray.
3). In a large skillet sprayed with olive oil-flavored cooking spray, brown onion and green pepper, stirring occasionally. Add ground beef.
4). Stir in tomato sauce, taco seasoning, parsley flakes, and olives.
5). Add corn and noodles. Mix well to combine.
6). Pour mixture into prepared baking dish.
7). Evenly sprinkle cheddar cheese over top.
8). Bake for 20 to 25 minutes.
9). Place baking dish on wire rack and let set for 2 to 3 minutes.
10). Cut into 4 pieces. Top each piece with 1 tablespoon sour cream.
Serves 4.
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Notes: Mary's notes (from Healthy Exchanges Board): I used extra extra lean ground beef (less than 5%)in place of the chicken. Also substituted 1 can pinto beans for the corn (Hal can't eat corn). This recipe is WONDERFUL. If you like tacos or chili taste, I am sure you will like this.
JaneStarr's Freezer Suggestions:
Prepare as above in steps 3 & 4. Place chicken (or ground beef, if you choose) mixture in a freezer zip-loc bag and freeze. Thaw in refrigerator the night before serving. Continue with the rest of the directions. Bake in a pre-heated 350° F oven for 25-30 minutes(until hot throughout dish).
Alternate Suggestion. Prepare casserole through step 6 prior to freezing. Thaw overnight . Top with cheese and bake as directed. I will double this recipe next time a use a 9X13" pan.
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Hint: 1 1/4 cups uncooked noodles usually cooks to about 1 1/2 cups.
Each serving (if made with chicken instead of beef) equals: Weight Watcher Points: 5
Healthy Exchanges: 2 1/4 vegetable, 2 protein, 1 bread, 1/4 fat, 15 optional calories
Nutritional: 244 calories, 4 gm fat, 22 gm protein, 30 gm carbohydrate, 908 mg sodium, 2 gm fiber
Diabetic: 2 vegetable, 2 meat, 1 1/2 starch
With beef per MC5: 296cals, 7 g. fat, 4 g. fiber= 6 pts
W/o olives and corn: 266 cals, 6 g fat, 3 g. fiber = 5 pts
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