|
|
|
|
|
|
|
| one pound | ground turkey |
| one | onion, chopped |
| 2 T | olive oil |
| 1 3/4 t | ground cumin |
| 1 1/2 t | leaf oregano, crushed |
| 3/4 t | garlic powder, not garlic salt |
| to taste | freshly ground black pepper |
| one 16 ounce can | low sodium fat-free refried beans |
| 4 to 8 | hot peppers - any type you like - minced |
| 3 ounces | sharp cheddar cheese, grated |
| 3 ounces | sharp cheddar cheese, grated |
| one C | frozen corn, thawed, rinsed, and drained |
| 1/3 C | flour |
| 1 1/3 C | skim milk |
| 2 t | Tabasco sauce |
| 2 large | eggs, lightly beaten with mixer |
| 2 large | egg 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.