Chile Rellenos Casserole

UCHealth Heart Center
February 19th, 2016

Ingredients:

  • ½ lb. ground turkey breast
  • 1 cup chopped onion
  • 2 tsp. cumin
  • 1 ½ tsp. dried oregano
  • ½ tsp. garlic powder
  • ¼ tsp. black pepper
  • 1 ½ cups Low-Sodium Refried Beans
  • 2 (4 oz.) cans whole green chilies, drained and cut lengthwise into quarters
  • 1 cup (4 oz.) shredded low-fat Colby-jack cheese, divided
  • 1 cup frozen corn, thawed and drained
  • ⅓ cup all-purpose flour
  • 1 ⅓ cups skim milk, divided
  • ⅛ tsp. hot sauce
  • 3 omega-3 eggs, lightly beaten

Directions:

Preheat oven to 350.

Cook turkey and onion in a nonstick skillet over medium-high heat until browned, stirring to crumble. Remove from heat; add cumin and next 4 ingredients (cumin through beans). Stir well; set aside. Place half of green chilies in the bottom of an 11×7-inch baking dish coated with no-stick cooking spray; top with ½ cup cheese. Spoon turkey mixture onto cheese; spread gently, leaving a ¼-inch border around edge of dish. Top with corn. Arrange remaining green chilies over corn; top with ½ cup cheese.

Place flour in a small bowl and add 2 tablespoons milk; blend well until a thick paste forms. Gradually add remaining milk, hot sauce, and eggs stirring with a whisk until blended. Pour milk mixture over casserole. Bake at 350 for 1 hour or until set; let stand 5 minutes. Makes 6 servings.

Nutrition facts per serving: 269 calories, 8gm fat, 4gm saturated fat, 22gm protein, 27gm carbohydrate, 297mg sodium, 4gm fiber, 255mg calcium

Tip:

Using low-fat dairy products in your favorite recipes will lower the total fat and saturated fat content of the recipe by half. When preparing casseroles, lasagna, tacos or burritos, try reduced-fat cheeses made with 2% or skim milk. Also, try to use less cheese than what the recipe calls for.

 

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About the author

UCHealth is an innovative, nonprofit health system that delivers the highest quality medical care with an excellent patient experience. With 24,000 employees, UCHealth includes 12 acute-care full-service hospitals and hundreds of physicians across Colorado, southern Wyoming and western Nebraska. With University of Colorado Hospital on the Anschutz Medical Campus as its academic anchor and the only adult academic medical center in the region, UCHealth pushes the boundaries of medicine, providing advanced treatments and clinical trials and improving health through innovation.