This low fat casserole has a Mexican flavor. It takes about 20 minutes to prepare.
1 teaspoon olive oil
1 small onion, peeled and minced
2 medium cloves garlic, peeled and minced
1 pound ground turkey
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 1/2 teaspoons dried oregano, crushed
1 tablespoon vinegar
1 15-ounce can black beans, drained, rinsed and drained again
1 16-ounce jar mild or medium-hot salsa
3/4 cup low-sodium chicken broth
6 flour tortillas, cut into 1-inch wide strips
3/4 cup shredded low-fat Monterey Jack cheese
1/3 cup plain nonfat yogurt
In a large nonstick skillet heat the olive oil over medium heat. Saute the onion and garlic until softened, about five minutes. Add the turkey, chili powder, cumin, cayenne, oregano and vinegar; cook until the turkey is no longer pink. Stir in the black beans and remove from the heat.
Combine the salsa and chicken broth. Spread a thin layer in the bottom of a two-quart baking dish. Top with half of the tortilla strips, half of the turkey mixture and half of the salsa mixture. Repeat the layers and sprinkle with the cheese.
Bake in a preheated 325-degree oven 25 minutes. Top each serving with a little of the yogurt.
Serves eight. Each serving has 264 calories, 19 grams protein, 9 grams fat, 29 grams carbohydrates, 50 milligrams cholesterol and 622 milligrams sodium.