This is the recipe that started the whole thing, that launched Healthy Exchanges. It's the first one I ever created--and when I served it to Cliff, he tome me he would eat anything else I prepared, no matter how healthy, as long as it tasted this good! That's about as high a compliment a "truck-drivin' man" can give.
16 ounces ground 90% lean turkey or beef
1/2 cup chopped onion
1/2 cup chopped green and/or red bell peppers
1 1/2 cups frozen whole kernel corn
1 cup chunky salsa
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1/8 teaspoon black pepper
1 cup (3 ounces) crushed corn chips
Preheat over to 350 degrees. In a large skilled sprayed with olive-oil cooking spray, brown meat, onions, and bell pepper. Add corn, salsa, cheddar cheese, and black pepper. Spray a 10-inch pie plate with olive-oil-flavored cooking spray. Place meat mixture in pie plate Top with crushed corn chips. Bake 30 minutes. cook 10 minutes before serving.
Each serving equals:
HE: 2 Protein, 3/4 Bread, 1/2 Vegetable, 1/4 Slider, 10 Optional Calories
204 Calories, 10 gm Fat, 15 gm Protein, 14 gm Carbohydrate, 324 mg sodium, 2 gm fiber
DIABETIC: 2 Meat, 1 Starch
Cooking Healthy with a Man in Mind
Joanna M Lund