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6/10/08 2:34 P

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Sarah's Seven Layer Casserole

Healthy Exchanges Newsletter, January 2002, Pg 4

Sarah, Wilke, St Petersburg, FL, sent in a recipe she loves but rarely fixes anymore as it's too high in fat content. Well, Sarah, let me share that the "lightened up" version will still be a winner!

1 cup uncooked Minute Rice
1 1/2 cups frozen whole kernel corn, thawed
1/8 teaspoon black pepper
1 (8oz) can Hunt's Tomato SAuce
1/2 cup water*
3/4 cup finely chopped onion
3/4 cup finely chopped green bell pepper
12 oz extra lean ground turkey or beef
1 (8 oz) can tomatoes, chopped and undrained
1/4 cup Hormel Bacon Bits

Preheat oven to 350 degrees. Spray an 8 by 12 baking dish with butter flavored cooking spray. Layer uncooked instant rice, and corn in prepared baking dish. Sprinkle with black pepper. Pour tomato sauce and 1/4 cup water over top. Layer onion, then green pepper. Cover green pepper layer with uncooked ground beef. Pour undrained tomatoes and remaining 1/4 cup water over all. Sprinkle bacon bits over top. Cover baking dish with foil and bake for 1 hour. Uncover and continue baking for 30 minutes longer. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.

Serves 6 - Each serving equals:
HE: 1 1/2 Pr, 1 1/2 Ve, 1 Br, 17 OC
212 Calories, 4g Fa, 16g Pr, 28g Ca, 459mg So, 29mg Cl, 3g Fi
Diabetic: 2 Mt, 1 Ve, 1 St

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