Mexican Casserole

By

From "Way to Cook Vegetarian," from the editors of Cooking Light (Oxmoor House, 2010). Look for veggie protein crumbles in the produce section, near the tofu. "Zesty Mexican spices and flavorings sass up plain- (or original-) flavored crumbles," editors write.

Use meatless crumbles in this Mexican Casserole for protein that is free of saturated fat. Mexican spices help dress up plain or flavored meatless crumbles for a satisfying meatless dish from Cooking Light’s “Way to Cook Vegetarian.”

Whether you're eating less meat in the spirit of sacrifice during the Lenten season, working more meatless meals into the dinner rotation due to health concerns, or both, finding satisfying recipes is easier than ever.

Vegetarian and vegan cookbooks abound, but even more traditional cookbooks and cooking magazines are helping guide readers to dishes that are not meat-centric.

Like many new cookbooks, the Cooking Light "Complete Meals in Minutes" includes a tab for "Meatless Main Dishes." Books such as Mark Bittman's new "Food Matters Cookbook" aren't meant for vegetarians, but meat is much less important in the recipes.

Magazines from Taste of Home to Everyday Food to Eating Well index vegetarian recipes and some go further. Martha Stewart's Everyday Food suggests dishes that could be "Vegetarian Entrees" and Bon Appetit magazine includes a menu guide in the closing pages with a menu recommendation for "Meatless Monday."

Meatless Monday, which started as a nonprofit health initiative of the Johns Hopkins Bloomberg School of Public Health, has made serious strides since it was introduced in 2003.

The movement takes inspiration from a program during World War I in which the U.S. Food Administration urged families to help the war effort by cutting their consumption of some staples, according to the Meatless Monday website, www.meatless monday.com.

The government encouraged Americans to observe "Meatless Monday" and "Wheatless Wednesday" to do their part.

The current campaign hopes to help Americans improve their health and the environment. Cutting back on meat, researchers say, can help limit cancer risk, reduce heart disease, fight diabetes, curb obesity and help people live longer.

It can also shrink one's carbon footprint, cut water use and help reduce fossil fuel dependence, mostly because production of meat takes more water than fruit and vegetable product and transportation costs are high, Johns Hopkins Bloomberg officials say.

More than 20 schools of public health have signed on to the program. Hospitals, schools, restaurants, businesses, celebrities (Oprah Winfrey and chef Mario Batali) and bloggers around the country are now on board.

The www.meatless monday.com website has more details, links to articles about the history of the original movement and recipes.

If you want some confidence as you tackle cooking and serving more meatless meals, Cooking Light's "Way to Cook Vegetarian" is a great place to start.

Gorgeous color photos will give you confidence whether you try the familiar flavors of a Mexican Casserole (recipe follows) with meat substitute, or move on to the blend of Caribbean spices in Potato Roti Curry (recipe follows).

For those who are ready to tackle meat alternatives such as tofu, seitan and tempeh, the book includes step-by-step pictures that will take the mystery out of those ingredients.


View complete recipe

  • 6

Ingredients

  • 4 teaspoons olive oil, divided
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 1 jalapeno pepper, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1 (12-ounce) package meatless fat-free crumbles (such as Lightlife Smart Ground)
  • 48 baked tortilla chips
  • Cooking spray
  • 1 (15-ounce) can pinto beans, rinsed and drained
  • 1 tablespoon fresh lime juice
  • 2 cups chopped, seeded plum tomato
  • 2 tablespoons minced fresh cilantro
  • 1/4 teaspoon salt
  • 1 cup (4 ounces) shredded Monterey Jack cheese
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons chopped green onions
  • 1/4 cup sliced ripe olives

Preparation

Step 1

Preheat oven to 375 F.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion to pan; cook 4 minutes or until tender. Add garlic and jalapeno; cook 1 minute. Stir in chili powder, cumin, black pepper and crumbles; cook 3 minutes or until thoroughly heated.

Arrange half of tortilla chips in an 11- by 7-inch baking dish coated with cooking spray; top evenly with crumbles mixture.

Heat remaining 2 teaspoons oil in skillet over medium heat. Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Stir in lime juice.

Combine tomato, cilantro and salt. Layer beans and tomato mixture over crumbles mixture in dish. Top with remaining tortilla chips, pressing to slightly crush. Sprinkle evenly with cheese.

Bake at 375 F for 13 minutes or until cheese is bubbly. Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon onions, and 2 teaspoons olives.

Nutrition information:
Per serving
313 calories
12.9 grams fat (4.6 grams saturated)
20.6 grams protein
30.2 grams carbohydrate
18 milligrams cholesterol
7.4 grams dietary fiber
718 milligrams sodium

View complete recipe