From Eat, Shrink and Be Merry page 132
This is a nice take on lasagna – it uses whole grain tortillas instead of noodles and has lots of added veggies like beans and corn. I also like that it only uses one kind of cheese – making it a little cheaper to make.
Mexican Lasagna = DELICIOUS! This was so good – I knew it would be, I have made it before but forgot about it for a while. I am going to try and make this more often. I did modify mine some – for starters I used ground turkey. I replaced green pepper with celery (had it in the fridge) – I also used more beans and corn. Black beans do not come in 1 cup cans and corn does not come in half a cup cans. So I just used a whole can of each! I rarely measure my veggies in stuff like this – I know that corn and beans are fairly high in calories so I adjust my calorie count accordingly. The calorie count posted here is for the original recipe.
I also left out the tomato sauce – I didn’t have it. I did add a bit of tomato paste and some water – but only because I had an open can in the fridge.
I am going to admit I hardly ever measure veggies, I almost always add way more then what a recipe calls for. Especially onion, so low in calories and it really shrinks down and is easy to hide.
1 1/2 lbs ground chicken
1 cup each diced red onions and diced green bell pepper
2 tsp garlic
1 cup canned black beans, drained and rinsed
1 cup diced tomatoes
1/2 cup frozen or canned corn
1 1/2 tsp chili powder
1 tsp cumin
2 cups tomato sauce
1 cup medium salsa
2 tbsp fresh cilantro
4 large or 8 small whole wheat flour tortillas
1 1/2 cup shredded light cheddar
1/4 cup chopped green onions
1 cup light sour cream
1. Preheat oven to 375 F. Spray a 9×13 casserole dish with cooking spray and set aside.
2. In a large pan cook the ground meat, green pepper, onions and garlic until meat is no longer pink.
3. Add black beans, tomatoes, corn, chilli powder, and cumin. Cook and stir for 2 more minutes. Add pasta sauce and salsa; bring to a boil. Reduce heat to low. Cover and simmer for five minutes, stirring occasionally. Stir in cilantro and remove from heat.
4. To assemble lasagna, spread 1/3 sauce mixture over bottom of casserole dish. Top with 1/2 tortillas, overlapping and cutting as needed. Top with 1/3 mixture, then 1/2 the cheese. Cover with remaining tortillas, then sauce and the top with remainder of cheese and green onions
5. Cover with foil and bake for 30-35 minutes. Uncover and bake for 10 more minutes. Let lasagna stand about 10 minutes before serving. Top with sour cream.
Makes 8 servings.
Nutritional Information per 1 serving of No Weigh, José! Mexican Lasagna
319 calories, 8 grams of fat, 30 grams carbohydrates, 6 grams of fiber, 31 grams of protein
I found one serving to be filling. Add a side salad and you have the perfect meal for less then 400 calories (depending on your dressing choice of course!).