In addition to the taco recipes featured in this blog (chicken, veggie egg, tofu), I used tortillas in this dish and baked them in a casserole. Regular quesadilla casseroles are loaded with cheese and usually use ground beef mince, which increases the fat content significantly. My version uses lean ground turkey and no cheese. I guess a sprinkling of grated cheese could be nice on top of the casserole but I prefer to eat it with a serving of low-fat cottage cheese or mayonnaise. Tofu mayo would also be a great accompaniment.
I added peas and green pepper to the casserole but other vegetables like sweet corn, jalapenos or red peppers would go well with the black beans and tomato turkey mixture.
Quesadilla Casserole
Makes 6
Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, crushed
- 560g / 20oz ground turkey (93% lean)
- 2tsp chili powder
- 1tsp cumin
- 1/2tsp oregano
- 450g / 16oz tomato sauce (no added salt)
- 425g / 15oz / 1 can black beans (no added salt)
- 200g / 7oz peas
- 170g / 6oz pepper, chopped
- 1/2tsp red pepper flakes (optional)
- 1/2tsp red pepper flakes (optional)
- 6 flour tortillas, whole wheat (6", 38g each)
Method:
In a pan, cook the onion, garlic and turkey for 5 mins.
Stir in the spices. Add the tomato sauce, beans and vegetables. Bring to the boil and simmer for 5 minutes.
Add red pepper flakes, if using.
In a large baking dish sprayed with cooking spray, spoon a thin layer of meat mixture on to the base.
In a pan, cook the onion, garlic and turkey for 5 mins.
Stir in the spices. Add the tomato sauce, beans and vegetables. Bring to the boil and simmer for 5 minutes.
Add red pepper flakes, if using.
In a large baking dish sprayed with cooking spray, spoon a thin layer of meat mixture on to the base.
Place three flour tortillas on top.
Layer with more meat mixture and another three tortillas.
Bake in the oven at 350F / 175C for 15 minutes. Serve with a serving of cottage cheese or mayonnaise. ENJOY!
Nutritional Information:
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