Healthy Southwestern Casserole Recipe

Asmaller

This dish takes a while to cook, but it’s easy to put together and worth the wait.

Ingredients (choose organic ingredients when available):

  • 1/2 medium onion, chopped
  • 1 scallion, chopped
  • 1/2 green pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 clove garlic, minced
  • 2 teaspoons extra virgin olive oil
  • ¾ pound extra lean ground turkey breast, 99% fat free
  • 1 cup tomato sauce
  • 1 cup corn
  • 1 cup low fat organic milk
  • ½ cup cornmeal
  • chili powder to taste
  • ¾ cup reduced fat cheddar cheese, shredded

Utensils:

  • measuring cups
  • measuring spoons
  • knife
  • oven
  • 2-quart casserole pan

Directions:

  1. Preheat oven to 350°F (176°C).
  2. In a large skillet, over medium-high heat, sauté onion, scallion, peppers, and garlic in olive oil for about 3 minutes.
  3. Add turkey to skillet and cook until browned.
  4. Pour tomato sauce, corn, and milk into the skillet.
  5. Stir well and heat through.
  6. Stir in cornmeal and chili powder.
  7. Pour into well-greased 2-quart casserole pan and cover with aluminum foil.
  8. Bake for 45 minutes. Uncover and bake for 20 minutes more.
  9. For the last 5 minutes of baking, sprinkle cheese over the dish.
  10. It’s ready when a knife inserted in center comes out clean.

Serves: 5

Serving size: 1 cup

Nutritional analysis (per serving): 298 calories, 11.7 grams fat, 64 milligrams cholesterol, 433 milligrams sodium, 353 milligrams potassium, 26 grams carbohydrates, 3.2 grams dietary fiber, 23 grams protein, excellent source of vitamins A, C, iron and calcium.