My Meals are on Wheels

“Meatless Monday” Recipe of the Week – Upside-Down Taco

This week’s “Meatless Monday” Recipe of the Week is a Upside-Down Taco. I’ve got a Protein Packed, Delicious, and Healthy Upside-Down Taco. Made using Fat-Free Refried Beans, Dry Taco Seasoning Mix, Cooking Spray, White Rice, Chopped Green Chilies, Finely Shredded Reduced-Fat Mild Cheddar Cheese, Lettuce, Diced Tomato, Purple Onion, Baked Tortilla Chips, Fat-Free Sour Cream, and Salsa. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Upside-Down Taco
Ingredients
Preparation time: 20 minutes
Baking time: 20 minutes
Cooling time: 10 minutes

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

* 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.

Nutrition Information:
Calories: 345 calories, Carbohydrates: 57 g, Protein: 18 g, Fat: 5 g, Saturated Fat: 2 g, Sodium: 1,217 mg*, Fiber: 6 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/upside-down-taco/

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