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Southwestern Casserole

Note: This recipe is especially for kids who must avoid gluten, a type of protein found in many foods.

This dish takes a while to cook, but it's easy to put together.

Prep time: 80 minutes

What you need:

  • 1/2 onion, chopped
  • 1/2 sweet pepper, chopped
  • 1 clove garlic, minced
  • 2 teaspoons vegetable oil
  • 3/4 pound lean ground turkey
  • 8 ounces can tomato sauce
  • 1 cup frozen corn, thawed
  • 1 cup milk
  • 1/2 cup cornmeal
  • 2 tablespoons chili powder
  • 3/4 cup light cheddar cheese, shredded

Utensils:

  • measuring cups
  • measuring spoons
  • knife (you'll need help from your adult assistant)
  • oven (you'll need help from your adult assistant)
  • 2-quart casserole pan

What to do:

  1. Preheat oven to 350°F (176°C).
  2. In a large skillet, sauté onion, pepper, and garlic in vegetable oil for about 3 minutes.
  3. Add turkey to skillet and cook until browned. Drain excess fat from turkey.
  4. Pour tomato sauce, corn, and milk into the skillet.
  5. Stir well and heat through.
  6. Stir in cornmeal and chili powder.
  7. Pour into well-greased 2-quart casserole pan and cover with aluminum foil.
  8. Bake for 45 minutes. Uncover and bake for 20 minutes more.
  9. For the last 5 minutes of baking, sprinkle cheese over the dish.
  10. It's ready when a knife inserted in center comes out clean.

Nutritional analysis (per serving):

  • 291 calories
  • 21g protein
  • 14g fat
  • 5g sat. fat
  • 22g carbohydrate
  • 4g fiber
  • 73mg cholesterol
  • 464mg sodium
  • 213mg calcium
  • 2.5mg iron

Serves: 5

Serving size: 1 cup

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
Serve with rice and steamed vegetables.

Reviewed by: Rupal Christine Gupta, MD
Date Reviewed: 14-07-2015