Join Date: Aug 2006

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I'm always looking for low calorie recipes and sure would like to see some posted here. I'm one of those posters who has a constant battle of the bulge.

Garry

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

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Here's another from the same source:

Chicken Tortilla Casserole

1 lb boneless, skinless chicken breasts
1 (10 oz) can reduced-fat cream of chicken soup
1 (10 oz) can reduced-fat cream of mushroom soup
4 (12 in) flour tortillas
1 medium onion, cut into 1-inch strips
2 large green bell peppers, cut into 1-inch strips
1 (10 oz) can diced tomatoes with green chilis
1 1/2 cups shredded reduced-fat Cheddar cheese

Combine the chicken with enough water to cover in a saucepan. Cook until tender. Drain, reserving 1/2 cup of the stock. Shred the chicken. Combine the soups with the reserved stock in a bowl and mix well.

Layer the tortillas, chicken, onion, green peppers, soup mixture, undrained tomatoes and cheese, 1/2 at a time in a 9 x 13 inch baking pan sprayed with Pam. Bake at 350 degrees for 30 to 40 minutes or until bubbly.

Serves 8
Nutrients per serving: Cal 325; Prot 23g; Carbo 35g;T Fat 10g (includes 4g saturated fat); Chol 48 mg; Fiber 3g; Sod 788mg

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Susan, this REALLY came from a dietitian??? Man, 1 dish with 1400+ g of sodium!!! I am surprised they would recommend this as healthy aren't you????

I appreciate the way you try to lower the sodium with the chili powder & skim milk though!

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Rosie

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I agree ... that would not work for me. Sure sounds good though!

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What has your Dr. told you is you sodium limit per day Mikey???

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Rosie

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Hi Garry... my list of Sites on the Web for Light Fare include:
Healthy Cooking - Healthy Recipes
Citytv | CityLine | Food and Entertaining
Healthy recipes: easy healthy food recipes for eating healthy from Prevention magazine

I'll try to find some recipes to post here that one does sound abit high on the sodium side I agree but sounds like a tasty dish.

Join Date: Aug 2006

From:

Posts:   32

Cookies: 27

Susan, thanks! Those sound really good. And Tropicalgirl, I really appreciate the links. I'll be looking at those.

Garry

Yes Rosie, it really came out of the dietitian's own cookbook. However, approximately 750-900mg of the sodium is in the canned corn and the taco seasoning, so using fresh/frozen corn and chili powder cuts it down to a more realistic level.

Susan

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