Saturday, July 02, 2011

Healthy & Easy Mexican Casserole

I'm always looking for easy dishes that I can disguise and substitute beef for turkey, because beef sloooooowes me down, and doesn't quite feel right in my digestive tract. Plus, my husband, who is a good 'ol Texas boy, adores his beef. He can often take a quick whiff and tell whether I've tricked him into consuming turkey (with eyes closed).

Lean ground turkey
Mexican chili seasoning or a dash of taco seasoning
Diced tomatoes & purple onion (purple offers more nutritional value)
2 cups salsa (I use homemade- husband makes the best!)
1 cup Greek yogurt & 1/2 c green enchilada sauce combination
Low fat refried beans, black beans, great northern bean,or similar (make sure its spreadable)
Baked & crisp corn tortillas (cut in half)
Mozzarella cheese for topping

Preheat oven to 350. Brown turkey with onions and tomatoes, chile seasoning, and salsa. Cook until juice simmers down. Line casserole dish with corn chips. Spread with beans. Add yogurt mixture. Top with meat. Final layer= mozzarella cheese. Bake for 10-15 minutes.

Beans should be a part of your regular diet. They provide great essential protein (14 grams of protein in a 1/2 cup serving), omega 3, fiber, and Calcium. The health benefits are numerous, and can be viewed here.

http://www.livestrong.com/article/271572-what-are-the-benefits-of-great-northern-beans/

I also wanted to comment on beef, and why I tend to stay away from it. It's not the beef, itself, that is bad. It is how the agricultural industry has chosen to mass produce it. For one, the cows are being fed unnatural feed (they are suppose to eat grass, you know..),cows are injected with crazy GROWTH hormones and ANTIBIOTICS, so they can remain disease-free and get larger-- bigger cows, more meat. What do you think happens when it comes time for the chop shop?? The chemicals remain in the meat. Then we feed our children. If you do eat Red meat, buying directly from a local farmer and organic is the way to go.

http://worldvillage.com/the-truth-about-red-meat-whats-the-problem-with-beef

http://nutrition.about.com/od/meatsandproteinsources/a/leanbeef.htm

This is a great site which lists grass-fed and hormone-free farmers, for your grocery needs in Texas and shows an interactive map with each location.

http://www.eatwild.com/products/texas.html

And as always, don't forget your 100 naked jumping jacks. Enjoy!