Light Mexican Casserole Recipe

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Ingredients:

Serving

1 lb extra-lean ground beef (95% lean)
1 medium onion, chopped
1 medium green pepper, chopped
3/4 cup water
1 tbsp king arthur unbleached all-purpose flour
1 tbsp hot chili powder
1 tsp garlic powder
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp salt
1 can (16 oz) refried beans
1/2 cup salsa
4 whole wheat tortillas (8 inches)
1 cup frozen corn
3/4 cup shredded sharp cheddar cheese
shredded lettuce and chopped tomatoes , optional

Directions:

In a large nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink. Stir in the water, flour, chili powder, garlic powder, cumin, coriander and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5-6 minutes or until thickened.
In a small bowl, combine beans and salsa. Place two tortillas in a round 2-1/2-qt. baking dish coated with cooking spray. Layer with half of the beef mixture, bean mixture and corn; repeat layers. Top with cheese.
Bake, uncovered, at 350° for 25-30 minutes or until heated through and cheese is melted. Let stand for 5 minutes before cutting. Serve with lettuce and tomatoes if desired. Yield: 6 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	297.73 Kcal (1247 kJ)
Calories from fat	122.6 Kcal
		% Daily Value*
Total Fat	13.62g	21%
Cholesterol	76.14mg	25%
Sodium	682.19mg	28%
Potassium	492.17mg	10%
Total Carbs	19.72g	7%
Sugars	5.7g	23%
Dietary Fiber	2.36g	9%
Protein	24.04g	48%
Vitamin C	18.3mg	30%
Vitamin A	0.3mg	10%
Iron	2.8mg	15%
Calcium	153.6mg	15%

Amount Per 100 g
Calories	122.24 Kcal (512 kJ)
Calories from fat	50.33 Kcal
		% Daily Value*
Total Fat	5.59g	21%
Cholesterol	31.26mg	25%
Sodium	280.08mg	28%
Potassium	202.07mg	10%
Total Carbs	8.1g	7%
Sugars	2.34g	23%
Dietary Fiber	0.97g	9%
Protein	9.87g	48%
Vitamin C	7.5mg	30%
Vitamin A	0.1mg	10%
Iron	1.1mg	15%
Calcium	63.1mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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