- 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
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
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.