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Mexican Casserole – TypeFree Diabetes – TypefreeDiabates
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Mexican Casserole – TypeFree Diabetes

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; sautŽ 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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