Thursday, June 27, 2013

Taco Casserole

INGREDIENTS

1
lb lean (at least 80%) ground beef
1
can (16 oz) Old El Paso® refried beans
1
jar (16 oz) Old El Paso® Thick ‘n Chunky salsa
1
package (1 oz) Old El Paso® 40% less-sodium taco seasoning mix
2 1/2
cups coarsely broken tortilla chips
1/2
medium green bell pepper, chopped (3/4 cup)
4
medium green onions, sliced (1/4 cup)
2
medium tomatoes, chopped (1 1/2 cups)
1
cup shredded Cheddar or Monterey Jack cheese (4 oz)
1/4
cup sliced ripe olives (opt)
1
cup shredded lettuce

  • Heat oven to 350°F. In 12-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in refried beans, salsa and taco seasoning mix. Reduce heat to medium. Heat to boiling, stirring occasionally.
  • In ungreased 2-quart casserole, place 2 cups of the broken tortilla chips. Top evenly with beef mixture. Sprinkle with bell pepper, onions, 1 cup of the tomato, the cheese and olives.
  • Bake uncovered 20 to 30 minutes or until hot and bubbly and cheese is melted. Top baked casserole with lettuce, remaining 1/2 cup tomato and remaining 1/2 cup tortilla chips.  Makes 5 servings.
    1 Serving (1 1/2 Cups)
     
    Calories
    510
     ( 
    Calories from Fat
    220),
     
    Total Fat
    24g
     
    (Saturated Fat
    10g,
     
    Trans Fat
    1g
     ),
    Cholesterol
    85mg
     
    Sodium
    1720mg
     
    Total Carbohydrate
    44g
     
    (Dietary Fiber
    7g
     
      Sugars
    6g
     ), 
    Protein
    29g
     ; 
    % Daily Value*:
     
    Vitamin A
    35%;
     
    Vitamin C
    25%;
     
    Calcium
    20%;
     
    Iron
    25%;
     
    Exchanges:
    2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
    Carbohydrate Choices:
    *Percent Daily Values are based on a 2,000 calorie diet.


Breakfast Skillet



Ingredients
1 (16 ounce) tube sausage
1 medium green pepper, coarsely chopped
1 small onion, coarsely chopped
4 large eggs
1 1/4 c. skim milk
1 (8.5 ounce) box corn muffin mix
1/4 c. drained sliced jalapeño peppers
2 c. shredded cheddar cheese
salsa or maple syrup, for serving

Directions
In a 12-inch cast iron skillet, cook sausage over medium heat on a camp stove, grill or on a cooking grate over a fire. When no pink remains, add green pepper and onion; cook about 5 minutes or until tender. Drain. Remove from heat.
In a bowl, beat together eggs and milk; stir in corn muffin mix and jalapeño peppers until combined. Pour over sausage. Return to medium heat, cover, reduce heat, and cook 10 minutes. Remove from heat; let stand 5 minutes. Sprinkle with cheese. Serve with salsa or maple syrup, if desired.  Serves 8.


Daily nutritional values:
10% vitamin A
20% vitamin C
30% calcium
10% iron
Nutrition information per serving:
Calories: 380
Carbohydrate: 27g
Cholesterol: 140mg
Dietary Fiber: 1g
Fat: 23g
Protein: 19g
Saturated Fat: 10g
Sodium: 880mg
Sugar: 9g
Trans fats: 0g