Monday, November 1, 2010

VeganMoFo Day 1 Mexican Layered Casserole

This recipe is form the McDougall Quick and Easy Cookbook, and although it's a family favorite I haven't made it in at least a year because I was really trying to lose some weight and started to eat more simply.

Be sure to read the hints and recipe notes to explain how this was made friendlier and healthier than the recipe software's nutritional info says it is.

Because I'm a lazy cook, when I make this I usually just open a jar of McD-safe low sodium pasta sauce instead of going the home made enchilada route. Many times I also just use about a cup of frozen red/yellow/green pepper strips instead of a fresh green pepper.

I might also make cornbread to go with this, too. The recipe for that follows the casserole. I once wrote and asked what size canned creamed corn she uses and it was the 8 ounce one.

* Exported from MasterCook *

Mexican Layered Casserole

Recipe By :Mary McDougall
Serving Size : 8 Preparation Time :0:30
Categories : Beans Casseroles
Main Dish Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup water
1 medium onion -- chopped
1 medium green bell pepper -- chopped
1 clove garlic -- minced
15 ounces canned kidney beans -- drained and rinsed
1 1/2 cups frozen corn kernels
1 1/2 cups cooked brown rice
1 1/2 cups tomato sauce
4 ounces canned chili peppers -- chopped
2 teaspoons chili powder
2 teaspoons ground cumin
4 cups enchilada sauce
12 corn tortillas -- softened
4 green onions -- finely chopped

1. Sauté the onion, pepper and garlic in water in a large saucepan until softened, about 5 minutes.

2. Add beans, corn, rice, tomato sauce, chilies, chili powder, and cumin, stirring to mix well, and heat thoroughly.

3. Preheat oven to 350º

4. Pour 1/2 cup of enchilada sauce at the bottom of a 13" x 9" casserole dish and pour the rest of the enchilada sauce in a large bowl.

5. Dip 4 tortillas, one at a time, in the sauce and layer them in the casserole dish. Spread half the bean mixture over the tortillas, then repeat, finishing up with the last 4 tortillas. Pour the remaining sauce over the top and spread evenly. Garnish with the chopped green onion.

6. Bake, covered, for 40 minutes, and allow to rest uncovered at least 5 minutes before serving.

"McDougall Program for a Healthy Heart - page 351"
- - - - - - - - - - - - - - - - - - -

Per Serving: 369 Calories; 15g Fat (34.2% calories from fat); 10g Protein; 54g Carbohydrate; 10g Dietary Fiber; 37mg Cholesterol; 826mg Sodium. Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 2 1/2 Fat.

Serving Ideas : Serve with salsa.

NOTES : You can dramatically cut the calories by using a fat free enchilada sauce. All the fat and 140 of the calories in this recipe, according to MasterCook, comes from the store-bought sauce.

Here's one from the McDougall's themselves, posted by Puddy to the original McDougall forum on VegSource:

This is from The McDougall Quick & Easy
Cookbook, page 221. Reworded by me. (Puddy)

Enchilada Sauce

Makes 2.5 c
Prep time: 5 mins
Cook time: 5 mins

1 - 8 oz can tomato sauce
1.5 c water
2T cornstarch
1/8 t garlic powder (I use more of all spices)
1/4 t onion powder
1.5 T chili powder

Dissolve cornstarch in water. Add to pot with
all other ingredients. Mix well, heat and stir
until desired thickness. Recipe doubles well.
Just remember to double all the spices too
(I know this from experience!)

I like to dip baked corn tortilla chips in this
sauce when I haven't made any salsa. The sauce
refrigerates and heats up well.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Frying the veggies .................... Ready for the oven

LoriM's Cornbread

1 cup self-rising cornmeal mix
1/2 cup whole wheat pastry flour (or other flour)
1 can creamed corn
1/4-1/2 cup soy milk (or rice milk) to batter consistency

I wipe the inside of a seasoned 9" cast iron skillet with a paper towel moistened with vegetable oil (in lieu of a fat free spray). Mix the four ingredients, and bake at 400° F for about 25 minutes until brown. Serves 4. Doubles well, but bake in a larger pan.

The finished product (Sorry about the brightness. I'm still getting the hang of the camera). After the pic was taken my husband grabbed the Daiya and smothered the top with yellow cheezy goodness.

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