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.