Rachael Ray’s Mexican Lasagna

Rachael Ray’s Mexican Lasagna (adapted by Carlton)

photo credit: Food Network

photo credit: Food Network

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
Salt
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.

Nutritional Analysis

Calories               275.9

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.

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