1 pound ground round
3/4 cup diced onion
1 can (4.5 ounces) diced green chilies
1 cup frozen corn
1 envelope (1.25 ounces) reduced-sodium taco seasoning mix
1 jar (8 ounces) taco sauce
1 can (16 ounces) fat-free refried beans
2 cups (about 3 ounces total) coarsely broken baked tortilla chips
2 ounces finely shredded, reduced-fat mild Cheddar cheese
2 ounces finely shredded pepper jack cheese
Shredded lettuce, diced tomatoes, fat-free sour cream (optional)
Brown and drain ground round. Add onion, chilies, corn, taco seasoning mix, and taco sauce; stir to combine. Cook over medium heat until onion is tender (about 5 minutes); stir frequently. Remove from heat and set aside to cool slightly.
Coat a 2-quart baking dish with cooking spray. Spread refried beans in bottom of baking dish. Spoon half of beef mixture evenly over beans. Top with 1 cup broken chips. Sprinkle with half of each cheese. Top evenly with remaining beef mixture then sprinkle with remaining cheeses. Cover tightly with plastic wrap and refrigerate at least 6 hours, or overnight.
To bake, preheat oven to 350°F. Remove plastic wrap. Spray a piece of foil with cooking spray and place over baking dish, sprayed side down. Bake for 1 hour, or until cheese is melted and casserole is heated through. Remove from oven and sprinkle evenly with remaining 1 cup broken chips.
Portion into 8 equal servings and, if desired, top each serving with shredded lettuce, diced tomato, and fat-free sour cream.
Yield: 8 servings
Serving size: 1/8 of casserole
Carbohydrate: 42 g
Protein: 26 g
Fat: 14 g
Saturated fat: 5 g
Sodium: 1,061 mg*
Fiber: 3 g
Exchanges per serving: 3 starch, 2 lean meat, 1 fat
Carbohydrate choices: 3