Ingredients:
- 1 onion, yellow
- 8 ounces turkey breast, ground
- 1 tablespoon olive oil, extra virgin
- 2 teaspoons cumin, ground
- 1 1/2 teaspoons oregano, dried
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 16 oz can refried beans, vegetarian
- 7 oz can chopped green chilies
- 4 ounces cheddar cheese, low-fat
- 1 dry cup corn, yellow, frozen
- 12 fluid ounces milk, fat-free
- 1/3 dry cup flour, all-purpose
- 1/8 teaspoon hot pepper sauce
- 1 cup liquid-egg substitute
Preparation:
- Preheat oven to 350°F. Peel and chop onion.
- Heat oil in a large non-stick skillet over medium-high heat.
- Add onion and turkey to skillet and cook, stirring frequently to crumble, until turkey is cooked through.
- Remove from heat; add cumin, oregano, garlic powder, black pepper and refried beans. Stir well; set aside.
- Arrange half of the chopped green chiles in a 12×7-inch baking dish lightly sprayed with cooking spray.
- Shred the cheese, and top chiles with half of the cheese.
- Spoon the turkey mixture over the cheese; spread gently to distribute evenly. Top with corn.
- Arrange remaining green chiles over corn; top with the rest of the cheese.
- Place the milk in a blender. Gradually add flour, hot sauce, and egg substitute – mix until blended.
- Pour milk mixture over casserole. Bake for 1 hour and 5 minutes or until set; let stand 5 minutes.
- Garnish with red onion slices and/or fresh, chopped cilantro, if desired.
Notes: It makes 6 servings and I like to eat this for breakfast. Each serving has only 319 calories and 4 grams of fiber.