Originally Posted by Susan

Garry,

My best friend is a dietitian, and she gave me this one from the Colorado dietitian's association cookbook:

Quick Taco Bake

1 lb lean ground beef
1 pkg (1 1/8oz.) taco seasoning
1/2 c water
1 can (12oz) whole kernel corn ( I use 1 1/2 cup frozen)
1/2 c green pepper, chopped
1 can (8oz) tomato sauce
1 pkg (8 1/2 oz) corn muffin mix
1/2 c green onion, chopped, halved into 1/4 cup portions
1/3 c (1 oz) lowfat Mozzarella cheese, shredded

Preheat oven to 400 degrees F. In skillet, brown meat: drain. Stir in taco seasoning, water, corn, green pepper and tomato sauce. Pour into 2-quart flat casserole. In a separate bowl, prepare corn muffin mix according to package directions; add 1/4 cup green onion. Spoon muffin mixture around outer edge of casserole. Bake, uncovered for 20 minutes. Top cornbread with cheese and remaining onions; bake 2-3 minutes longer.

Hint: You can lower the sodium content of this dish by deleting the taco seasoning and using chili powder and garlic powder.


Serves 6

Nutrient analysis per serving: Calories 409; Fat 16.5 g; Cholesterol 54mg; Sodium 1401mg

Also, I use non-fat milk to prepare the corn muffin mix. And using frozen or fresh corn also lowers the sodium content.

Susan