Healthy Lower Fat Mexican Casserole Food

HEALTHY MEXICAN CASSEROLE

Steps:

• Prep: Preheat oven to 375 degrees F and spray large 9 by 13 baking dish with cooking spray. Set aside.
• Preheat large ceramic non-stick skillet on medium heat and swirl oil to coat.
• Cook veggies: Add onion and garlic, saute for 3 minutes, stirring occasionally.
• Add bell pepper and mushrooms; saute for another 4 minutes, stirring occasionally. Transfer to a large bowl and return skillet to the stove.
• Cook meat: To the skillet, add ground turkey and saute for 5 minutes, constantly stirring and breaking into small pieces with spatula. Transfer to the bowl with veggies.
• Combine: Add remaining ingredients to the bowl: taco seasoning, chili powder, cumin, salt, pepper, pinch of cayenne, black beans, green chiles, corn and 1 1/2 cans of tomato sauce. Stir well.
• Assemble: Lay 6 tortillas in previously prepared baking dish overlapping a bit. Spread half of meat veggie mixture, topping with 4 tortillas, followed by remaining meat mixture, finishing with 6 tortillas overlapping and spread remaining tomato sauce on top.
• Bake: Cover and bake for 30 minutes. Sprinkle with cheese and bake uncovered for another 5 minutes or until cheese has melted.
• Remove from the oven and let stand for 5 minutes. Garnish with green onion and cilantro, cut into 8 slices with serrated knife and serve warm with lime wedges, avocado and yogurt/sour cream, if desired.

HEALTHIER MEXICAN CHICKEN CASSEROLE

Steps:

• Pre-heat oven to 350°F.
• Heat a large sauté pan with oil, add chicken and garlic and sauté for 2 minutes over medium high heat until chicken is golden brown.
• Add onion, bell pepper, tomato and spices and cook until vegetables are tender. Add chicken stock and chiles. Cook until stock is almost gone.
• Lightly coat an 8 x 8-inch glass baking dish with cooking spray. Place 1 tortilla in bottom of pan. Spread 1/2 of chicken mixture over tortilla. Top with 1/2 of cheese. Then top with remaining tortilla, chicken mixture and cheese.
• Bake for 15 to 20 minutes or until cheese is melted and lightly browned on top. Cut into 4-6 servings.

HEALTHY LOWER FAT MEXICAN CASSEROLE

Steps:

• In a large, non-stick skillet over medium-high heat, cook the ground turkey in the olive oil until cooked through, about 5 minutes. Make sure you break up the meat with the back of a wooden spoon to make the meat universal in size.
• Add the onion, zuchinni, yellow squash and cook, stirring occasionaly, until vegetables become soft and translucent, about 5 to 10 minutes.
• Add the black beans and chilli beans, the taco seasoning. and mushrooms. Lower the heat to medium, and cook about 10 more minutes, until mushrooms are soft. If the mixture seems to thick, you might want to add a little water.
• Meanwhile, cook a large pot of salted water till water comes to a boil. Add the pasta, and cook until al dente, about 7-10 minutes.
• Drain the pasta and place in a large bowl. Add the sauce, and stir to combine. Sprinkle with the cheese and stir in till cheese is melted .
• Enjoy!.

LOW FAT TORTILLA CASSEROLE (VEGETARIAN)

Steps:

• Combine the first seven indgredients in a mixing bowl and mix thoroughly.
• Lightly oil a wide 2 quart casserole and layer as follows: 4 tortillas (overlapping each other to cover the bottom), half the bean mixture, half the cheese. Repeat the layers.
• Bake for 15 to 20 minutes at 400 degrees or until the cheese is bubbly.
• Top with lite sour cream and salsa if desired.

VEGETARIAN MEXICAN CASSEROLE - PLUS LOW CAL AND LOW FAT!

Steps:

• Preheat oven to 375.
• Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion to pan; cook 4 minutes or until tender. Add garlic and jalapeno; cook 1 minute. Stir in chili powder, cumin, black pepper, and crumbles; cook 3 minutes or until thoroughly heated. Arrange half of tortilla chips in an 11 x 7-inch baking dish coated with cooking spray; top evenly with the crumbles mixture.
• Heat remaining 2 teaspoons oil in skillet over medium heat. Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Stir in lime juice.
• Combine tomato, cilantro, and salt. Layer beans and tomato mixture over crumbles mixture in dish. Top with remaining tortilla chips, pressing to slightly crush. Sprinkle evenly with cheese. Bake at 375 degrees for 13 minutes or until cheese is bubbly. Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon onions, and 2 teaspoons olives.

LOWER-FAT MEXICAN TORTILLA CASSEROLE

Steps:

• Heat oven to 350°F.
• Spray round casserole dish with no-stick cooking spray.
• Fry ground beef or turkey until no longer pink.
• Stir in can of refried beans.
• Stir in salsa.
• Lay one tortilla in the bottome of the dish.
• Spread approximately 1/4 of the beef and bean mixture on top.
• Sprinkle approximately 1/4 c of cheese over the beef and bean mixture.
• Continue to layer, then top with remaining cheese.
• Bake 15-20 minutes, or until hot and cheese on top is lightly browned.

EASY MEXI BAKE (LOW FAT)

Steps:

• Set oven to 400 degrees.
• Combine first 7 ingredients in a mixing bowl and mix thoroughly.
• Grease a 2-quart casserole and layer as follows, 4 tortillas (overlapping each other to cover the bottom of the dish, then half of the bean mixture, then half of the cheese.
• Repeat the layers.
• Bake for 12-15 minutes or until the cheese melts (do not over bake or the tortillas will become too soft).
• Top with low-fat sour cream and salsa.