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Texas Jo Casserole
Here's a cousin of my classic Healthy JO's, a lively, meaty festival of flavors perfect for fall football potlucks and full of cozy warmth. When it comes bubbling and brown from the oven, your taste buds are sure to sizzle!
8 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup frozen whole kernel corn
1/2 cup (2.5-ounce jar) sliced mushrooms, drained
1/4 cup (1 ounce) sliced ripe olives
1 1/2 cups hot cooked rotini pasta, rinsed and drained
1 (10 3/4-ounce) can Healthy Request Tomato Soup
1/2 cup chunky salsa (mild, medium, or hot)
1 tablespoon Brown Sugar Twin
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese
Preheat oven to 350 degrees. Spray an 8-by-8 inch baking dish with butter-flavored cooking spray. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in corn, mushrooms, olives, and rotini pasta. Add tomato soup, salsa, Brown Sugar Twin, and Cheddar cheese. Mix well to combine. Spread mixture into prepared baking dish. Bake 30 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 4 servings.
HINT: 1. 1 cup uncooked rotini pasts usually cooks to about 1 1/2 cups. 2. Also good topped with 1 tablespoon fat-free sour cream.
Each serving equals:
HE: 2 Protein, 1 Bread, 3/4 vegetable, 1/4 Fat, /2 Slider, 6 Optional Calories
293 Calories, 9 gm Fat, 18, gm Protein, 35 gm Carbohydrate, 698 mg Sodium, 5 gm Fiber
DIABETIC: 2 Meat, 2 Starch, 1 Vegetable
Cooking Healthy with a Man in Mind
Joanna M Lund