Diabetic Cooking

Main Dishes

Upside-down taco

Preparation time: 20 minutes. Baking time: 20 minutes. Cooling time: 10 minutes.
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Ingredients

  • 1 can (16 ounces) fat-free refried beans
  • 1 tablespoon dry taco seasoning mix
  • Cooking spray
  • 2 cups cooked white rice (warm slightly if using leftover rice)
  • 1 can (4 1/4 ounces) chopped green chilies
  • 1 cup (4 ounces) finely shredded, reduced-fat, mild Cheddar cheese
  • Toppings:
  • 2 cups shredded lettuce
  • 1 cup diced tomato
  • 1/4 cup chopped purple onion
  • 2 cups crumbled baked tortilla chips (about 30 chips)
  • 4 tablespoons fat-free sour cream
  • 4 tablespoons salsa

Directions

Preheat oven to 350°F. In a small bowl, stir together beans and taco seasoning until mixed well. Set aside. Coat an 8″ x 8″ pan with cooking spray. Layer rice in bottom of pan. Dollop on seasoned refried beans and spread over rice. Spoon on green chilies. Sprinkle evenly with cheese. (At this point, the casserole can be refrigerated for baking later.) Bake uncovered for 20 minutes, or until cheese is melted and beans are heated through. Remove from oven and allow to cool about 10 minutes. Top with lettuce, tomato, onion, and crumbled tortilla chips. (If all of the casserole will not be eaten at one time, then add these toppings to each individual serving, because they will not reheat well when the rice/bean portion of the casserole is reheated. Store remaining toppings in individual zip-top bags.)

Use a large spatula to serve. Each serving may be garnished with 1 tablespoon sour cream and 1 tablespoon salsa.

This recipe can be doubled to make a 9″ x13″ casserole.

Yield: 4 servings. Serving size: 1/4 of recipe.

Nutrition Facts Per Serving:
Calories: 345, Carbohydrates: 57 g, Protein: 18 g, Fat: 5 g, Saturated Fat: 2 g, Sodium: 1,217 mg*, Fiber: 6 g

Exchanges per serving: 3 starch, 1 1/2 vegetable, 1 medium-fat meat. Carbohydrate choices: 4.


*This recipe may not be suitable for people who need to limit their sodium intake.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.