An Ode to Cat.. Taco Casserole

15 09 2010

My friend Cat loves taco casserole, and it has been her savior post surgery. I used the principals of my pizza bake and morphed them into a spicy Mexican inspired treat. The house smelled delicious as I warmed this in my oven last night for dinner.

Cat Inspired Taco Casserole

1lb ground turkey (or any ground meat)
1 small zucchini chopped
1 onion chopped
1 red pepper, chopped
1 can (15 oz..so the small one) of chopped tomato, with juice
1 can of fat free refried beans
1.5 cups of pre-shredded cheese for nachos
1 tablespoon olive oil
1 packet of taco seasoning
1 small can of chopped green chiles (optional)
1 tsp chipolte spice (for a kick)

Brown meat, pour off any fat, add the EVOO and brown onions, peppers, and chopped zucchini. I sometimes add a squirt of lime to this to make it more OLE. Add spices and taco seasoning and let it cook for 1 minute to take the raw edge off the spices. Add tinned tomatoes, and green chiles and simmer until the liquid reduces to a gravy like texture.
At this point it is all about assembly, i usually assemble these in 2 cup containers so we can freeze some of it.. or we would be eating this for a week. Layer the meat-veggie mixture in the bottom of a dish (if you are cooking up the whole thing, probably a 9 x 13 pan). Take the refried beans out of the can, put into a bowl and mix it a bit to loosen it up. If you need to, add a bit of juice from the meat mixture if it is too thick to spread. Carefully (and with a spatula) spread a thin layer of refried beans over meat mixture and sprinkle with cheese.
Bake at 350 for 30 minutes until heated all the way through. This is a great recipe for making ahead of time, and popping into the oven when you get home OR freezing and re-heating in the oven.

Nutritional info on this is dependent on the type of protein you used, i used extra lean ground beef, so the fat is slightly higher. Nuts are for 1/2 cup WLS portion, regular stomachs double the amount.
Calories: 166 calories, 10 g fat, 7g carbs, 11.5g protein

I served mine with half of a Mama Lupe low carb tortilla, which are fabulous… half of one is 30 calories, and 2.5 grams of protein.. delicious.

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2 responses

15 09 2010
Cat

LOVE IT! I think you should call it the CATserole! Bwahaha. 😛

I seriously love putting everything in my mini oval casserole dish – layering it and always topping it with cheese. Mmmm.

You inspire me Kat! 🙂

16 09 2010
geokatgirl

LOL at CATserole… i love it

it was so good… although a bit higher in fat it was a do-over. I think next time i would use turkey to cut the fat in half.. you wont miss it given there is a lot of stuff going on in this thing

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