Southwestern Casserole

Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.

This dish takes a while to cook, but it’s easy to put together.

Prep time: 80 minutes

Ingredients:

  • ½ onion, chopped
  • ½ sweet pepper, chopped
  • 1 clove garlic, minced
  • 2 tsp. vegetable oil
  • ¾ lb. lean ground turkey
  • 8-oz. can tomato sauce
  • 1 c. frozen corn, thawed
  • 1 c. milk
  • ½ c. cornmeal
  • 2 tbsp. chili powder
  • ¾ c. light cheddar cheese, shredded

Directions:

  1. Preheat oven to 350ºF (176ºC).
  2. In a large skillet, sauté onion, pepper, and garlic in vegetable oil for approximately 3 minutes.
  3. Add turkey to skillet and cook until browned. Drain excess fat from turkey.
  4. Pour tomato sauce, corn, and milk into the skillet.
  5. Stir well and heat through.
  6. Stir in cornmeal and chili powder.
  7. Pour into well-greased 2-quart casserole pan and cover with aluminum foil.
  8. Bake for 45 minutes. Uncover and bake for 20 minutes more.
  9. For the last 5 minutes of baking, sprinkle cheese over the dish.
  10. It is ready when a knife inserted in center comes out clean.

Serves: 5

Serving size: 1 cup

Nutritional analysis (per serving):
291 calories
21 g protein
14 g fat
5 g sat fat
22 g carbohydrate
4 g fiber
73 mg cholesterol
464 mg sodium
213 mg calcium
2.5 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Serve with rice and steamed vegetables.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012