Lighter Corn Bread Taco Bake
Recipe: #13312
July 24, 2014
Categories: Casseroles, Side Dishes, Turkey, Mexican, Sunday Dinner, Oven Bake, Low Fat, Mexican Casseroles, Mexican Dinner, more
"This a lighter version of the Corn Bread Taco Bake. We loved the recipe but needed something would fit more into our life style change."
Original is 7 servings
Ingredients
Nutritional
- Serving Size: 1 (331.3 g)
- Calories 405
- Total Fat - 9.1 g
- Saturated Fat - 2.6 g
- Cholesterol - 67 mg
- Sodium - 933.9 mg
- Total Carbohydrate - 43.2 g
- Dietary Fiber - 6.3 g
- Sugars - 2.4 g
- Protein - 39.6 g
- Calcium - 119 mg
- Iron - 2.8 mg
- Vitamin C - 27.3 mg
- Thiamin - 0.2 mg
Step by Step Method
Step 1
Preheat oven to 400 degrees. Spray a 2 quart casserole dish with non-stick cooking spray.
Step 2
Lightly spray your frying pan with cooking spray and brown the onions, set aside
Step 3
Brown meat in the same frying pan; drain. Return to pan and add in taco seasoning, water, corn, green peppers, and sauce; stir to combine.
Step 4
Pour meat mixture into prepared casserole dish.
Step 5
In a separate bowl, prepare muffin mix according to package directions; adding in 1/2 cup of the onions.
Step 6
Spoon corn muffin mixture onto the meat mixture forming a circle around the outer edge of the casserole.
Step 7
Bake, uncovered for 20 minutes. Top corn bread with the cheese and remaining onions; bake an additional 2-3 minutes until cheese is melted.
Tips
No special items needed.
Editorial Notes
The ingredient tips, suggestions, variations, facts, questions and answers below are not edits to the original author's recipe. They are not meant to imply any change would improve the recipe. They're offered for convenience, alternative ideas, and points of interest. If you have any comments about them, please post in the Help & Ideas forum.
- Choose lean ground turkey to reduce fat and calories in the recipe.
- Look for reduced-fat cheddar cheese to further reduce the fat and calories.
- Ground chicken instead of ground turkey: Ground chicken is a great substitution for ground turkey as it is a leaner option that still provides a good source of protein. This will help to reduce the fat content of the dish while still providing a flavorful and satisfying meal.
- Whole wheat muffin mix instead of regular corn muffin mix: Substituting whole wheat muffin mix for regular corn muffin mix will provide more fiber and nutrients to the dish, making it a healthier option. This will help to make the dish a more nutrient-dense meal.
Vegetarian Variation Replace the ground turkey with 2 cups cooked black beans and 1 cup cooked quinoa. Follow the remaining instructions as listed.
Mexican Variation Replace the ground turkey with 1 cup cooked diced sweet potatoes and 1 cup cooked black beans. Add 1 teaspoon of chili powder, 1 teaspoon of cumin, and 1/2 teaspoon of garlic powder to the mixture. Follow the remaining instructions as listed.
RECOMMENDED DISH TITLE: Creamy Avocado Cucumber Salad.
RECOMMENDED DISH DESCRIPTION: This Creamy Avocado Cucumber Salad is a perfect side dish to the Lighter Corn Bread Taco Bake. It's light, refreshing and a great way to add some veggies to the meal. The creamy avocado dressing is a nice contrast to the hearty taco bake.
RECOMMENDED DISH TITLE: Grilled Corn and Zucchini Salad.
RECOMMENDED DISH DESCRIPTION: This Grilled Corn and Zucchini Salad is the perfect accompaniment to the Lighter Corn Bread Taco Bake. The grilled corn and zucchini add a smoky flavor and a nice crunch to the meal. The addition of the tomatoes, red onion, and cilantro give the salad a fresh, light flavor that helps to balance out the heavier taco bake.
FAQ
Q: What kind of cheese should I use?
A: You should use reduced fat cheddar cheese, shredded.
Q: How much cheese do I need?
A: It depends on how much you are making. Generally, a cup of shredded cheese is enough for a small dish.
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Fun facts:
Fun Fact 1: The corn muffin mix used in this recipe is believed to have been invented by Native Americans in the 17th century. It was a staple of the Native American diet and has been used in many traditional dishes.
Fun Fact 2: This recipe was popularized by celebrity chef Emeril Lagasse, who featured it in one of his cookbooks. He has since become famous for his lighter version of the traditional Corn Bread Taco Bake.