Post by Kate on Dec 31, 2008 8:42:01 GMT -5
1 lb extra lean ground beef
1 green pepper chopped
1 red pepper chopped
1 jar 16 oz of a chunky type of salsa
1 can of diced tomatoes undrained
1 can of corn (drained) or frozen thawed
12 corn tortillas. I buy the little ones that are like 2 equals 75 calories I have seen them all way to 1 being 130 cal. I watch this closely
1 1/2 cups 2% milk shredded cheddar or whatever is your fav.
Preheat oven to 375
Brown meat with peppers in large skillet;drain. Return to skillet. Stir in salsa tomatoes and corn and bring to boil
spoon 1 cup of the meat mixture in a 13 X 9 baking dish; top with 6 tortillas overlapping if you need to. Take half of the meat mixture and spead on top of the tortillas. Then top with 6 more tortillas and then finish off with other half of the meat mixture on top of that.
Bake for 25 to 30 minutes in the oven. OPTIONAL top with the cheese and let it melt for about 5 min.
390 calories 6 grams of fiber, 11 grams of fat, 28 grams of protein (this dish makes 6 servings)
Now to significantly make it cleaner.... Make with the really lean ground beef that is only 4% fat OR Extra lean 99% lean ground turkey which is what I do.
For some in competition omit the corn completely (the body gets nothing from corn but carbs so I omit)
1 and a half cups of cheese is really not necessary on this dish at all. It's so flavorful that you don't need it and it's really not that much when you think about it being on top of a 9 X 13 pan so omit it.
If you do the above you can greatly change the carb count and the fat count in this recipe making it even a competition friendly dish early in competition.
1 green pepper chopped
1 red pepper chopped
1 jar 16 oz of a chunky type of salsa
1 can of diced tomatoes undrained
1 can of corn (drained) or frozen thawed
12 corn tortillas. I buy the little ones that are like 2 equals 75 calories I have seen them all way to 1 being 130 cal. I watch this closely
1 1/2 cups 2% milk shredded cheddar or whatever is your fav.
Preheat oven to 375
Brown meat with peppers in large skillet;drain. Return to skillet. Stir in salsa tomatoes and corn and bring to boil
spoon 1 cup of the meat mixture in a 13 X 9 baking dish; top with 6 tortillas overlapping if you need to. Take half of the meat mixture and spead on top of the tortillas. Then top with 6 more tortillas and then finish off with other half of the meat mixture on top of that.
Bake for 25 to 30 minutes in the oven. OPTIONAL top with the cheese and let it melt for about 5 min.
390 calories 6 grams of fiber, 11 grams of fat, 28 grams of protein (this dish makes 6 servings)
Now to significantly make it cleaner.... Make with the really lean ground beef that is only 4% fat OR Extra lean 99% lean ground turkey which is what I do.
For some in competition omit the corn completely (the body gets nothing from corn but carbs so I omit)
1 and a half cups of cheese is really not necessary on this dish at all. It's so flavorful that you don't need it and it's really not that much when you think about it being on top of a 9 X 13 pan so omit it.
If you do the above you can greatly change the carb count and the fat count in this recipe making it even a competition friendly dish early in competition.
