Wednesday, September 29, 2010

Low Fat Beef and Bean Bake

This is an easy to prepare dishes from the Mexican-style family that is low in fat and high in fiber. Be sure to use ground beef extra lean and reduced fat cheese, however.
Cooking time: 35 minutes
Total time: 35 minutes

* 8 ounces extra-lean ground beef
* 1 / 2 yellow onion, chopped
* 1 jalapeno pepper, chopped
* 2 teaspoons ground cumin
* 1 15.5 oz can pinto beans, drained
* 1 14.5 oz can no salt added tomatoes, drained
* 1 tablespoon no-salt added tomato paste
* 3 corn tortillas 8-inch
* 1 / 2 cup shredded reduced-fat shredded Mexican blend

Preheat oven to 350 degrees. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Shred meat and cook until no longer pink, about 5 minutes.

Add onion, jalapeno and cumin and cook until onion has softened.

Stir in pinto beans, tomatoes and tomato paste, breaking the tomatoes and simmer for 10 minutes.

Spray a cake pan with nonstick 9-inch nonstick cooking spray. Place a tortilla on the bottom. Spoon half the meat and bean mixture on top. Place second tortilla on top, followed by the rest of the beef and bean mixture. Put the third tortilla on top and sprinkle with cheese. Bake for 15 minutes. Cut into slices to serve.

Makes 4 servings.

Per serving: Calories 295 Fat Calories 61 Total Fat 6.8g (Sat 3.4g), Cholesterol 45mg, 684mg sodium, 34.6g carbohydrates, 13.7g fiber, 23.9g protein