Rachael Ray’s Mexican Lasagna (adapted by Carlton)
3 tablespoons extra-virgin olive oil
2 pounds ground chicken or turkey breast
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 red onion, chopped
1 (15-ounce) can black beans, drained
1 cup medium heat taco sauce or 1 (14-oz) can stewed or fire roasted tomatoes
1 cup frozen corn kernels
8 (8 inch) whole wheat tortillas
2 1/2 cups shredded Cheddar or shredded pepper jack, low-fat
2 scallions, finely chopped
Preheat the oven to 425 degrees F.
Preheat a large skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil – twice around the pan. Add chicken/turkey and season with chili powder, cumin, and red onion. Brown the meat, 5 minutes. Add taco sauce or stewed or fire roasted tomatoes. Add black beans and corn. Heat the mixture through, 2 to 3 minutes then season with salt, to your taste.
Coat a shallow baking dish with remaining extra-virgin olive oil, about 1 tablespoon oil. Cut the tortillas in half or quarters to make them easy to layer with. Build lasagna in layers of meat and beans, then tortillas, then cheese. Repeat: meat, tortilla, cheese again. Bake lasagna 12 to 15 minutes until cheese is brown and bubbly. Top with the scallions and serve.
Notes about this recipe:
- If you bake this in a 9 X 13 inch pan, you should get about 12 servings. If you use a smaller pan, the lasagna will yield less servings.
- The original recipe used spinach flavored flour tortillas. Although they may add a little flavor and color, they are also higher in fat and sodium. Using whole wheat reduces both.
- I usually add a jar of fresh salsa to the top of the casserole for added moisture. Or I’ll serve it on the side.
- To further reduce the sodium content, cook your own beans instead of using canned.
Benefits from this recipe:
- Low in sodium and fat and good source of protein.
- Easy and quick to assemble.
Total Fat 7.7 g
Saturated Fat 2.6 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.5 g
Cholesterol 48.3 mg
Sodium 396.2 mg
Potassium 219.2 mg
Total Carbohydrate 24.0 g
Dietary Fiber 4.6 g
Sugars 1.9 g
Protein 28.0 g
Vitamin A 13.7 %
Vitamin B-12 1.9 %
Vitamin B-6 5.4 %
Vitamin C 9.8 %
Vitamin D 0.0 %
Vitamin E 1.6 %
Calcium 16.8 %
Copper 4.0 %
Folate 9.9 %
Iron 15.4 %
Magnesium 6.7 %
Manganese 8.6 %
Niacin 3.2 %
Pantothenic Acid 2.6 %
Phosphorus 16.2 %
Riboflavin 5.8 %
Selenium 5.6 %
Thiamin 6.2 %
Zinc 5.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
You will not get bored with smoothies if you use this chart. There are 18 different recipes! I’ve tried a couple of them and they are good. For more information, check out the website, Super Skinny Me .
For all of the PG Foodies who own juice machines, here’s a recipe to try (NOTE: ACV is an abbreviation for apple cider vinegar).
Roasted Corn and Black Bean Salad (contributed by Nancy Conard)
Nancy says this dish is a hit every time she serves it. It’s also good served with tortilla chips and pita bread.
1 lb. frozen corn kernels thawed
2 Tablespoons oil
1 Tablespoon salt
3/4 teaspoon cumin
6 Tablespoons fresh lime juice
5 Tablespoons oil
2 Tablespoons cider vinegar
1 cup chopped fresh cilantro
1/2 cup chopped red onion
3 Italian plum tomatoes, chopped
2 jalapenos, seeded and chopped
1 red bell pepper, chopped
2 teaspoons minced garlic
2 15 oz cans of black beans rinsed and drained
2 large avocados, peeled and cut into 1/2 inch pieces
Preheat oven to 450°. Combine corn and 2 Tablespoons oil in a medium bowl. Toss to coat. Spread corn on
Preheat oven to 450. Combine corn and 2 Tablespoons oil in a medium bowl. Toss to coat. Spread corn on ungreased baking pan. Bake 18-22 minutes until corn turns light golden brown, stirring every 5-10 minutes. Remove corn from oven and cool 10 minutes. In a jar with a tight-fitting lid, combine salt, cumin, lime juice, 5 Tbsp. oil, and vinegar. Shake until blended. In a large bowl, combine cilantro, onion, tomatoes, jalapeno, bell pepper, garlic, beans, and roasted corn. Mix well and add dressing from the jar and stir. Add avocados and toss gently to combine. Refrigerate up to 6 hours before serving.
FYI – Cumin is good for digestion! This dish is also low in sodium and high in potassium, Vitamin C
Total Fat 13.1 g
Saturated Fat 1.8 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 8.8 g
Cholesterol 0.0 mg
Sodium 201.2 mg
Potassium 567.6 mg
Total Carbohydrate 29.1 g
Dietary Fiber 8.8 g
Sugars 2.0 g
Protein 7.5 g
Vitamin A 21.4%
Vitamin B-6 13.8%
Vitamin C 61.0%
Vitamin E 7.9%
Pantothenic Acid 7.7%
(based upon a 2,000 calories per day diet)
Grilled Chicken Breasts with Spicy Peach Glaze
Recipe courtesy Bobby Flay
Show: Hot Off the Grill with Bobby FlayEpisode: Grilled Chicken Breasts with Spicy Peach Glaze
Spicy Peach Glaze:
2 cups peach preserves or jam
1 tablespoon finely chopped garlic
3 tablespoons olive oil
2 tablespoons soy sauce
1 tablespoon Dijon mustard
1 small jalapeno, finely chopped
Salt and freshly ground pepper
8 Frenched” chicken breasts
4 ripe peaches, cut in half and pitted
Combine Spicy Peach Glaze ingredients in a medium bowl and season with salt and pepper to taste. Reserve 1/2 cup.
Preheat grill. Brush the chicken with olive oil and season with salt and pepper to taste. Place skin-side down and cook for 6 to 7 minutes, until golden brown. Turn over and continue cooking for 5 to 6 minutes. Brush both sides with the peach glaze and continue cooking an additional 4 to 5 minutes.
Place peach halves, cut side down on the grill and grill for 2 minutes. Turn over and brush with the reserved 1/2 cup of peach glaze, grill for 3 to 4 more minutes until peaches are soft.
Per Serving: Calories: 415 ;Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 28 grams; Total carbohydrates: 61 grams; Sugar: 55 grams; Fiber: 1 gram; Cholesterol: 68 milligrams; Sodium: 255 milligrams
Welcome to Power Group Foodies!
This is a blog just for us! It’s a blog for us to share healthy and nutritious recipes…
It’s a blog to provide us with helpful information about the food we eat…what’s good about it and what’s not….
It’s a blog to empower us to make better choices about the food we buy, the food we prepare and ultimately, the food we choose to eat.
Power Group Foodies enjoy good food. But we also want good food that’s good for us!