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Mexican Casserole

Mexican Casserole



 

Mexican Casserole

Preparation Time: 1 hour, 45 minutes
Number of Servings:
6 Cups of Fruits and Vegetables Per Person: 3

Ingredients

  • 4 oz uncooked ziti pasta
  • nonstick cooking spray
  • 2 medium onions, chopped
  • 1 garlic clove, minced
  • 2 medium carrots, finely chopped
  • 1 green pepper, chopped
  • 1 medium zucchini, chopped
  • 1 16 oz can no added salt tomatoes, undrained
  • 1 8oz can no added salt tomato sauce
  • 1 tsp oregano
  • 1 16oz can black beans, rinsed and drained
  • 1 10 oz package frozen corn, thawed
  • 2 Tbsp green chilies, chopped
  • 8 oz fat free ricotta cheese
  • 4 oz shredded low-fat Monterey Jack cheese

Directions

  1. Cook ziti according to package directions without salt; drain well.
  2. Preheat oven to 375°F.
  3. Coat a Dutch oven or large pot with cooking spray.
  4. Add onions, garlic, carrots, peppers, and zucchini; sauté over medium heat for 10 minutes, stirring often. Stir in tomatoes, tomato sauce, and oregano.
  5. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn, chilies.
  6. Cook for 5 minutes.
  7. Remove from heat; add pasta and cheeses, tossing gently.
  8. Spoon into a 9-inch square baking dish coated with cooking spray.
  9. Bake for 30 minutes or until heated through.
  10. Let stand 5 minutes before serving.

Nutrition Facts
Mexican Casserole
Serving Size 1/6 of recipe
Amount Per Serving
Calories 320 Calories from Fat 50
  % Daily Value (DV)*
Total Fat 5g 8%
 Saturated Fat 3g 15%
 Trans Fat 0g 0%
Cholesterol 20mg 7%
Sodium 510mg 21%
Total Carbohydrate 52g 17%
  Dietary Fiber 10g 40%
  Sugars 12g  
Protein 18g
Vitamin A 70%
Vitamin C 70%
Calcium 25%
Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0
Vegetables: 3
Meat: 1
Milk: 0
Fat: 0
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.


Source: cdc.gov






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