Beef Enchilada
Casserole with Tomato-Avocado Salad
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from Cooking for the Rushed-Lifes
On Fire by Sandi Richard |
Equipment List:
Lge nonstick fry pan or wok
Rectangular lasagna or cake pan
Salad bowl
Aluminum foil
Cheese grater
Cutting board
Sharp veggie knife
Can opener
Lge mixing spoon
Measuring cups & spoons |
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Per serving:
Calories
Fat
Protein
Carbohydrate
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494
26.3 g
29.1 g
35.3 g
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Food
Choices:
Starch
Fruits + Veg
Milk 1%
Sugars
Protein
Fat |
1 1/2
1
0
0
3 1/2
3 1/2 |
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Instructions |
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Ingredients |
1. |
Preheat oven to 350' F. |
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Brown meat in a large nonstick
frypan or wok, at med-high. Stir until meat is no longer pink. |
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1 1/2 lbs or 675 g extra
lean ground beef |
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Chop onion (finely) while
meat is browning and add to meat gradually as you cut. |
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1 small onion |
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Add chilies, soup, salsa and cheeses to cooked meat.
Stir until well mixed.
If you like things spicy, you can add a little
chili-garlic sauce to this step.
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1 can (4.5 oz or 127 mL)
chopped green chilies
1 can 10 oz or 284 mL cheddar cheese soup
1 cup chunky salsa
1/2 cup grated low-fat Cheddar cheese
1/2 cup grated part-skim mozzarella cheese |
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Layer in a rectangular lasagna or cake pan in this
order; 1/3 dry noodles and 1/3 sauce.
Do this 2 more times.
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12 Catelli Express oven-ready lasagna noodles
(approx...it depends on pan size)
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Drizzle water all over and
top with grated cheese. |
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2/3 cup water
1/2 cup grated low-fat Cheddar cheese
1/2 cup grated part-skim mozzarella cheese |
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Cover tightly with foil
and bake in hot oven.
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aluminum foil
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2. |
Peel avocados. Cut avocados
and tomatoes into small pieces. |
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2 avocados (14 oz or 400
g)
4 Roma tomatoes |
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Chop onions into small chunks
and toss these together in a salad bowl. |
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2 green onions |
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Drizzle with oil, garlic
and spices. Cover and refrigerate until serving.
You can throw this onto a bed of washed lettuce if you want to
get fancy schmancy. |
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1 Tbsp olive oil
1/2 tsp prepared garlic
1/8 tsp salt
1/8 tsp lemon pepper |
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3. |
When timer rings for the
casserole take it out and let stand for about 5 minutes before serving. |
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Our family likes to have
a little fat-free sour cream and salsa on the side. It's sooooo good!!! |
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Prep Time:
20 minutes
Eating Time: 60 minutes |
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Serves 6-8
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