Beefy Corn Tomato Casserole (Nutrient Dense)(8 Pts) Recipe
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Ingredients : Beefy Corn Tomato Casserole (Nutrient Dense)(8 Pts) Recipe
4 tomatoes
1 lb lean ground beef
1 sweet green pepper, chopped
1 Jalapeno pepper, minced
2 cloves garlic, minced
1 tsp to 1 1/2 tsps. chili powder
1 tsp ground cumin and oregano
1/2 tsp salt and pepper
1/4 cup tomato paste
1/4 cup chopped fresh coriander
1 cup cornmeal
2 cup corn kernels
1/2 cup light sour cream
1 cup shredded old Cheddar cheese
Slice 1 of the tomatoes; chop remaining tomatoes. Set aside. In large
skillet over medium-high heat, cook beef, stirring, for about 5 minutes or
until no longer pink. With slotted spoon, drain off fat. Transfer beef to
paper towel-lined bowl.
In same skillet over medium heat, combine green pepper, jalapeño pepper,
garlic, chili powder, cumin and oregano. Reserving pinch of salt, sprinkle
with salt and pepper. Cook, stirring, for about 5 minutes or until peppers
are tender. Stir in tomato paste and chopped tomatoes; simmer for 5
minutes
or until thickened. Stir in beef and half of the coriander.
In large saucepan, bring 4 cups (1 L) water to boil; gradually whisk in
cornmeal and reserved salt. Reduce heat to low; cook, stirring often, for
5
minutes or until creamy and thickened. Remove from heat; stir in corn and
sour cream. Working quickly, press two-thirds of the mixture onto bottom
of
greased 11- x 7-inch (2 L) baking dish. Spread beef mixture over top.
Sprinkle with half of the cheese and top with remaining cornmeal mixture.
Arrange sliced tomatoes and remaining cheese on top. Place on baking sheet
and bake in 375°F (190°C) oven for about 45 minutes or until top is golden
and filling is bubbly. Sprinkle with remaining coriander.
Makes 6 servings.
Note: Harvest's Health Champions September 2000
The tomato paste used in this recipe is a concentrated source of lycopene,
with 28 mg per 1/4 cup (50 mL) compared with 3 mg in 1 raw tomato. It is
also noteworthy that research indicates lycopene from cooked or processed
tomatoes is more readily absorbed by the body, especially if cooked with
olive oil.
PER SERVING: about 376 cal, 25 g pro, 14 g total fat (7 g sat. fat), 39 g
carb, 4 g fibre, 62 mg chol, 379 mg sodium.
% RDI: 18% calcium, 23% iron, 25% vit A, 62% vit C, 18% folate.
Canadian Diabetes Association Food Choice Values: 2 Starchy Foods + 1/2
Fruits & Vegetables + 3 Protein Foods + 1 Fats & Oils.
Shared by: Wanita Sears, AllMagazineRecipes
WW Pointed by Mary [mnmpoms@ponyexpress.net]10/22/00
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Per Serving (excluding unknown items): 368 Calories; 17g Fat (40.8%
calories from fat); 19g Protein; 37g Carbohydrate; 5g Dietary Fiber; 58mg
Cholesterol; 273mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1 1/2
Vegetable; 2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Preparation Time: 0:00
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