Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp ground cumin 12 corn tortillas, quartered 1 19-oz can mild red or green enchilada sauce 1 ¼ cups shredded reduced-fat cheddar cheese 1. Preheat oven to 400 degrees. Lightly coat a 9x13 in baking pan with cooking spray. 2. Heat oil in a large, nonstick skillet over medium-high heat. Add onion and cook, stirring often until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt. Cook about 3 minutes, stirring occasionally. 3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce, and cheese. Cover with foil 4. Bake for 15 minutes. Remove foil and continue baking until casserole is bubbling around the edges and the cheese is melted, about 10 more minutes 5. Add zucchini and cook for 5 minutes more. Serve while hot. Use what you have at home to personalize this recipe. Add or replace ingredients as you wish. Lean ground meat, fresh herbs, or bell pepper make great additions for a different flavor! Total calories: 238 Total fat: 10g Saturated fat: 5g Carbohydrates: 30g Fiber: 6g Sodium: 369mg
Zucchini Rice Casserole 1 ½ cups long-grain brown rice 3 cups reduced sodium chicken broth 4 cups diced zucchini and/or summer squash 2 red or green bell peppers, chopped 1 large onion, diced ¾ tsp salt 1 ½ cups low fat or fat free milk 3 Tbsp flour 2 cups shredded pepper Jack cheese, divided 1 cup fresh or frozen corn 2 tsp extra-virgin olive oil 8 oz turkey sausage 4 oz reduced fat cream cheese ¼ cup chopped pickled jalapenos 1. Preheat oven to 375 degrees. 2. Pour rice into 9x13 baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion, and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until rice is tender and most of the liquid is absorbed, about 35-45 minutes. 3. Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 ½ cups Jack cheese and corn and cook, stirring, until cheese is melted. Set aside. 4. Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a wooden spoon, until lightly browned and no longer pink (about 4 minutes). 5. When rice is done, stir in the cheese sauce and sausage. Sprinkle the remaining cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapenos. 6. Return casserole to oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving. Total calories: 242 Total fat: 9g Saturated fat: 4g Carbohydrates: 28g Protein: 12g Fiber: 2g Sodium: 596mg
Polenta & Vegetable Bake 2 Tbsp extra virgin olive oil 1 medium eggplant, diced 1 small zucchini, finely diced ½ tsp freshly ground pepper ½ cup cold water 10 oz baby spinach 1 ½ cups prepared marinara sauce ½ cup chopped fresh basil 14 oz prepared polenta, sliced lengthwise into 6 thin slices 1. Preheat oven to 450 degrees. Coat a 9x13 baking dish with cooking spray. 2. Heat oil in a large skillet over medium heat. Add eggplant, zucchini, salt and pepper and cook, stirring occasionally, until the vegetables are tender and just beginning to brown, 4 to 6 minutes. Add water and spinach. Cover and cook until wilted, stirring once, about 3 minutes. Stir marinara sauce into the vegetables and heat through, 1 to 2 minutes. Remove from the heat and stir in basil. 3. Place polenta slices in a single layer in the prepared baking dish, trimming to fit if necessary. Sprinkle with ¾ cup cheese. Top with the eggplant mixture and sprinkle with the remaining ¾ cup cheese. Bake until bubbling and the cheese has just melted, 12 to 15 minutes. Let stand for about 5 minutes before serving. Load up on the veggies by adding mushrooms, onion and garlic to the recipe. Sprinkle some red pepper flakes to add spice or add some whole beans or lean ground meat for extra protein. Nutrition Info: (Serves 8) Total calories: 201 Total fat: 9g Saturated fat: 3g Carbohydrates: 23g Fiber: 4g Sodium: 599mg
Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp ground cumin 12 corn tortillas, quartered 1 19-oz can mild red or green enchilada sauce 1 ¼ cups shredded reduced-fat cheddar cheese 4. Preheat oven to 400 degrees. Lightly coat a 9x13 in baking pan with cooking spray. 5. Heat oil in a large, nonstick skillet over medium-high heat. Add onion and cook, stirring often until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt. Cook about 3 minutes, stirring occasionally. 6. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce, and cheese. Cover with foil 7. Bake for 15 minutes. Remove foil and continue baking until casserole is bubbling around the edges and the cheese is melted, about 10 more minutes 8. Add zucchini and cook for 5 minutes more. Serve while hot. Use what you have at home to personalize this recipe. Add or replace ingredients as you wish. Lean ground meat, fresh herbs, or bell pepper make great additions for a different flavor! Total calories: 238 Total fat: 10g Saturated fat: 5g Carbohydrates: 30g Fiber: 6g Sodium: 369mg
Chilaquiles Casserole 1 Tbsp canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-oz can black beans, rinsed 1 14-oz can diced tomatoes, drained 1 ½ cups corn, frozen (thawed) or fresh 1 tsp ground cumin 12 corn tortillas, quartered 1 19-oz can mild red or green enchilada sauce 1 ¼ cups shredded reduced-fat cheddar cheese 9. Preheat oven to 400 degrees. Lightly coat a 9x13 in baking pan with cooking spray. 10. Heat oil in a large, nonstick skillet over medium-high heat. Add onion and cook, stirring often until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt. Cook about 3 minutes, stirring occasionally. 11. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce, and cheese. Cover with foil 12. Bake for 15 minutes. Remove foil and continue baking until casserole is bubbling around the edges and the cheese is melted, about 10 more minutes 13. Add zucchini and cook for 5 minutes more. Serve while hot. Use what you have at home to personalize this recipe. Add or replace ingredients as you wish. Lean ground meat, fresh herbs, or bell pepper make great additions for a different flavor! Total calories: 238 Total fat: 10g Saturated fat: 5g Carbohydrates: 30g Fiber: 6g Sodium: 369mg