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Tex Mex Corn Bread Casserole

by ADMIN on FEBRUARY 13, 2012


Flavorful, hearty, and topped with corn bread. Can dinner get any better?


This delicious meal can be made with ground turkey, chicken, or lean ground beef. Also, feel free to choose whatever frozen or fresh blend of veggies (cut into bit-sized pieces) that you enjoy.


Nutrition TidBit

Did you know that ground beef can be as lean as ground turkey or chicken depending on the percent bought? Many times we think that chicken is better than red meat no matter what; but it turns out that some ground chicken is blended with the skin, making it higher in saturated fat and total fat than we as consumer expect – and even higher than some ground beef!


Be sure to check the nutrition label or percentage to make sure you’re buying what you expect. Look for ground beef that is 95% lean or higher and you’ll be making a great choice.


TIP: Plain fat free Greek yogurt is a wonderful alternative to sour cream — and using on top of this recipe (as a topper before serving) is a major flavor enhancer!!


Tex Mex Corn Bread Casserole


Author: Adapted from Better Homes and Gardens Prep time: 25 mins Cook time: 30 mins Total time: 55 mins Serves: 6

Savory one-pot meal with a great mix of protein, veggies, and whole grain corn bread baked on top!


Ingredients

  • 1 pound ground 95-97% lean beef (or chicken or turkey)

  • 1 can (15oz) diced tomatoes (herbed tomatoes are a wonderful addition)

  • 1 package frozen chopped mixed vegetables (or about 3-4 cups fresh)

  • 1 onion, diced

  • 3 garlic cloves, minced

  • 2 Tsp olive oil

  • 1 tsp salt

  • ½ tsp pepper

  • 2 tsp chili powder

  • 1 tsp Italian seasoning

  • ½ cup wheat flour

  • ½ cup finely ground corn meal

  • 1 Tbsp sugar

  • ½ tsp salt

  • 1¼ tsp baking power

  • 1 egg

  • ⅔ cup milk

  • 2 Tbsp canola oil

  • ⅓ - ½ cup grated Parmesan cheese

  • ½ cup fat free Plain Greek Yogurt (optional)


Instructions

  1. Preheat oven to 350F. Add frozen veggies to a strainer and rinse with slightly warm water to help them defrost. Then leave to drain well.

  2. In a large saute pan, add olive oil with onions and garlic and saute over medium heat for about 5 minutes, or until the onions are translucent and soft.

  3. Move the onions and garlic to the outer rim of the saute pan and add ground beef to the center of the pan. Break up with a wooden spoon and cook until browned. Drain off most of the excess fat.

  4. While the meat is cooking, in a mixing bowl combine flour, cornmeal, baking powder, ½ tsp salt, sugar, egg, milk, and canola oil. Set aside.

  5. Stir in the tomatoes, vegetables, chili powder, 1 tsp salt, and Italian seasoning (it's important to add these after cooking and draining the meat so that non of the seasoning is lost when drained!). Cook for about 5 to 8 minutes, or until the vegetables are softened.

  6. Transfer meat mixture into a 2 quart casserole dish. Then spread the corn meal mixture over the top evenly. Sprinkle with parmesan cheese.

  7. Bake for 30 minutes, or until the corn bread is cooked through (a toothpick comes out clean).

  8. Serve with a couple dollops of plain greek yogurt on top (Enhances flavor tremendously and is a great, healthier substitute for sour cream!)

Enjoy!

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