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Chili Rellenos Casserole

one poundground turkey
oneonion, chopped
2 Tolive oil
1 3/4 tground cumin
1 1/2 tleaf oregano, crushed
3/4 tgarlic powder, not garlic salt
to tastefreshly ground black pepper
one 16 ounce can  low sodium fat-free refried beans
4 to 8hot peppers - any type you like - minced
3 ouncessharp cheddar cheese, grated
3 ouncessharp cheddar cheese, grated
one Cfrozen corn, thawed, rinsed, and drained
1/3 Cflour
1 1/3 Cskim milk
2 tTabasco sauce
2 largeeggs, lightly beaten with mixer
2 largeegg whites, lightly beaten with mixer

Jon's note: The total sodium content of this recipe is kind of high but this recipe provides at least 10 good sized servings. Looked at that way, it's okay with me. My daily allowance is 2000mg sodium daily. I can eat this for all 3 meals and still be well under my limit for the day


Preheat oven to 350°

Heat 2 T olive oil in large saucepan over medium-high heat. Cook turkey and onion in oil until turkey is browned, stirring to crumble meat. Remove from heat

Add cumin, oregano, garlic powder, black pepper, refried beans, and hot peppers. Stir well, then set aside

Place 3 ounces of grated cheese in an 11 x 7 inch oven-safe casserole dish. Spoon mounds of turkey mixture onto cheese and spread gently, leaving a 1/2 - 1 inch border around edge of dish

Top the dish's contents with corn, then with the other 3 ounces of grated cheese

In mixing bowl, combine flour, skim milk, Tabasco sauce, eggs, and additional egg whites. Using a whisk, mix well

Pour egg mixture over casserole. Bake at 350° for 75 minutes or until "set." Let stand 5 minutes before serving

 
Sodium content in milligrams
 
one pound ground turkey 480
one onion 4
1 3/4 t ground cumin 7
3/4 t garlic powder 3
one 16 oz can   low sodium fat-free refried beans   1710
8 jalapeno peppers 8
6 ounces sharp cheddar cheese 1200
one C frozen corn 10
1 1/3 C skim milk 168
2 t Tabasco sauce 60
2 large eggs 126
2 large egg whites 106
 
Recipe total = 3882 mg
 

I am not a doctor. All original copyrights apply. No information on this page should be used by any person to affect their medical, legal, educational, social, or psychological treatment in any way. This web site and all its pages, graphics, and content copyright © 1997, 1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006 Jon C.

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