Vegetarian Mexican Casserole

 This recipe is really surprised me.  It was super tasty and the left overs were even better.  I made this dish vegetarian but you certainly could make it vegan easily.  I have been trying to cut back on my meat consumption and since I'm the only one that cooks in this house, the family has to follow.  Its a great way to get more vegetables in your diet. 

 Yum....vegetables.

Ingredients

FOR THE TEX-MEX SPICE BLEND:
1 tbsp chili powder
1½ tsp ground cumin
1 tsp smoked sweet paprika or ½ tsp regular paprika
½ tsp cayenne pepper, plus more as needed
1¼ tsp fine-grain sea salt
½ tsp ground coriander (optional)

FOR THE CASSEROLE:
1½ tsp extra-virgin olive oil
1 red onion, diced
3 cloves garlic, minced
1 orange bell pepper, diced
1 red bell pepper, diced
1 jalapeño, seeded, if desired, and diced
fine-grain sea salt and freshly ground black pepper
½ cup fresh or frozen corn
1 (14-ounce) can diced tomatoes, with their juices
1 cup tomato sauce or tomato puree
2-3 cups chopped kale leaves or baby spinach
1 (15-ounce) can black beans, drained and rinsed
3 cups cooked wild rice blend or brown rice
½ cup shredded cheese
1-2 handful corn tortilla chips, crushed
OPTIONAL TOPPINGS:
Sliced green onions
Salsa
Avocado
Corn Chips
Cashew Cream (recipe in the book)

Instructions
Make the Tex-Mex Spice Blend: In a small bowl, combine the chili powder, cumin, paprika, cayenne, salt, and coriander (if using). Set aside.
Make the Casserole: Preheat the oven to 375 degrees F. Oil a large (4 to 5 quart or liter) casserole dish.

In a large wok, heat the oil over medium heat. Add the onion, garlic, bell peppers, and jalapeño and sauté for 7 to 8 minutes, until softened. Season with salt and black pepper, if desired.

Stir in the Tex-Mex Spice Blend, corn, diced tomatoes and their juices, tomato sauce, kale, beans, rice and ¼ cup of the vegan shredded cheese. Sauté for a few minutes and season with more salt and black pepper, if desired.

Pour the mixture into the prepared casserole dish and smooth out the top. Sprinkle the crushed chips over the casserole mixture along with the remaining ¼ cup of cheese. Cover with a lid or foil and bake for 15 minutes.

Uncover the casserole dish and cook for 5 to 10 minutes more, until bubbly and slightly golden around the edges.

Scoop the casserole into bowls and add your desired toppings.
Enjoy!
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Weight watchers Alfredo with shrimp

This dish is such a treat in our house.  It is so good and you really feel like you are totally cheating but you are not.  This dish is lightened right up.  You can substitute the shrimp for chicken.  Also I have switched up the vegetable to green beans, asparagus, peas, peppers.  Its all in the sauce baby!

Ingredients:

Serves 6

2 teaspoons extra-virgin olive oil
4 medium garlic cloves, minced
3 tablespoons all-purpose flour
1/4 to 1/2 teaspoon red pepper flakes (as desired)
One 12-ounce can evaporated skim milk, warmed
1/2 cup nonfat milk, warmed
1/2 cup grated Parmesan cheese
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup chicken broth or additional milk, for thinning (as needed)
8 ounces whole wheat fettuccine noodles
2 cups cooked shrimp

3 cups frozen broccoli

Directions:

1. Prepare the sauce: In a medium saucepan, heat the oil over medium heat. Add the garlic and cook until it is fragrant and lightly browned, about 1 minute. Whisk in the flour and red pepper flakes and stir until flour is lightly browned.  Meanwhile, cook the pasta according to the directions adding the broccoli the last few minutes of cooking time.

2. Very gradually add the warmed evaporated milk, whisking it into the flour a little at a time. Add the other milk too. Heat the mixture until boiling, whisking constantly (as you whisk, the flour will begin to dissolve into the warmed liquid). Then turn down the heat to a simmer and whisk in the cheese, salt and pepper. Continue to simmer, stirring often, until the sauce has thickened a bit (it will thicken more upon standing too). If it happens to become too thick, just thin it out a little with some chicken broth or more milk.

3. Assemble your pasta dish: Place hot pasta and broccoli in a large serving dish. Pour sauce over and add shrimp. Toss together until everything is coated with the sauce. Add salt and pepper, as desired. 

I topped mine with a few real bacon crumbles and green onion.

Calories: 249 Fat 3.5 Carbs 31 Fibre 2 Protein 22 grams

Weight Watcher Point Plus 6+

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