University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
SOUTHWESTERN CASSEROLE

Ingredients

1½ pound ground beef, at least 80% lean
1 cup low fat shredded cheddar cheese
½ cup chopped onion
2 cups water
1 (10-ounce) can enchilada sauce
¾ cup skim milk
1 teaspoon oregano
2 cups instant potato flakes
1 (11-ounce) can corn with green and red peppers, drained
1 (4.5 ounce) can chopped green chiles

Directions

  1. Heat oven to 400º. In a skillet, brown ground beef with onion. Drain fat.
  2. Add enchilada sauce and oregano. Mix well. Place in ungreased 2-quart casserole. Spread corn evenly over mixture.
  3. In a medium saucepan, bring water and milk to boil. Remove from heat. Stir in potato flakes. Add ½ cup cheese and chiles.
  4. Spread potatoes over corn. Sprinkle with cheese.
  5. Bake for about 15 minutes, until cheese is bubbly.
Total time: 45 minutes
Preparation time: 30 minutes
Nutrition Facts
Servings per Recipe: 6 servings
Amount Per Serving
Calories 480 Calories from Fat 216
Total Fat 24 g
Cholesterol 92 mg
Sodium 822 mg
Carbohydrate 35 g
Dietary Fiber 4 g
Protein 31 g
Exchange 2 starches, 4 lean meat, 2 fat
Carbohydrate Units 2

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