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The Recipe Instructions |
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Ingredients
9 corn tortillas - (6" dia)
1/2 lb 93% fat-free ground turkey
1/2 cup chopped onion
3/4 cup mild or medium taco sauce
1 can chopped green chilies - (4 oz), drained
1/2 cup frozen corn, thawed
1/2 cup shredded reduced-fat Cheddar cheese, (2 oz)
Directions
Preheat oven to 400 degrees. Place tortillas on large baking sheet,
overlapping tortillas as little as possible. Bake 4 minutes; turn
tortillas. Continue baking 2 minutes or until crisp. Cool completely on
wire rack.
Heat medium nonstick skillet over medium heat until hot. Add turkey and
onion. Cook and stir 5 minutes or until turkey is browned and onion is
tender. Add taco sauce, chilies and corn. Reduce heat and simmer 5
minutes.
Break 3 tortillas and arrange over bottom of 1 1/2-quart casserole. Spoon
half the turkey mixture over tortillas; sprinkle with half the cheese.
Repeat layers.
Bake 10 minutes or until cheese is melted and casserole is heated through.
Break remaining tortillas and sprinkle over casserole. Garnish with sour
cream, if desired.
This recipe yields 4 servings.
Exchanges Per Serving: 2 1/2 Starch, 1 Meat, 1 Fat.
Nutrition Facts: Calories 279; Calories from Fat 25%; Total Fat 8g;
Saturated Fat 2g; Protein 17g; Carbohydrates 38g; Cholesterol 26mg;
Sodium 666mg; Dietary Fiber 1g.
Comments: Crisp, baked corn tortillas add an extra crunch to this Tex-Mex
casserole.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 26 Calories; trace Fat (5.8%
calories from fat); 1g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg
Cholesterol; 1mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 4
Diet Turkey-Tortilla Bake Recipe brought to you by Diet Recipes To-Go
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The South Beach Diet
The South Beach diet is a diet created by Dr. arthur agatston which stresses that one should consume "good carbohydrates" instead of "bad carbohydrates" and "good fats" instead of "bad fats" Agatston invented this diet for people who have heart disease, as a consequence of his analysis of scientific research on other weight loss regimes. "good" foods include, lean cuts of beef, chicken breast, clams, feta cheese, peanuts, lowfat or nonfat milk and certain vegetables, like kidney beans, lettuce and turnips. The brassicas, Wonderfoods that also help with your Your diet (eg. Broccoli, Boiled potatoes, Collard greens and Napa) Members of the brassica family have large amounts of vitamins (eg.folate), minerals (eg. selenium), fibre, chlorophyll, antioxidents, indole-3-carbinol and isothiocyanates.. In addition to their numerous great health giving properties, the isothiocyanates in these are believed by many to help reduce the cancer risk. |