Monday, March 1, 2021

Personalize the Recipe Your Way

You do it all the time-change a recipe to fit you. You adjust the seasonings to fit your palate, perhaps changing hot peppers to sweet peppers, adding more or less of a given spice to suit you. Some use less sugar to meet dietary guidelines. Others use one half whole grain flour for the total flour.

In this recipe, I'll suggest swaps for protein ingredients and techniques for fitting the casserole in your favorite size baking dish.

Tortilla Casserole

I've made this casserole with cooked chicken or pork. First I bake the chicken (to an internal temperature of 165F) or cook the pork tenderloin (in the slow cooker to an internal temperature of 145F). Then I shred the cooked meat in the kitchen aide mixing bowl using the paddle blade. One chicken breast is enough for a 3 person casserole. One pork tenderloin will feed 6. Shred in quantity and freeze some for an easy barbecue or casserole at a later date.

For a meatless version, substitute cooked dried beans.

For a 9 X 13 inch pan (6 servings), double the amount of ingredients. When we prepared this in the cafeteria I managed, we arranged 12 servings in a half size steam table pan and cut 3 X 4 to serve.

(3 servings)

Cook meat or beans. Shred meat. 
9 ounce chicken breast, boneless, skinless or pork tenderloin or 1 1/4 cups cooked dried beans.

On stove-top, heat tomatoes, spices, peppers and onion.
2/3 cup canned diced tomatoes
1 teaspoon cumin
2/3 teaspoon chili powder
Dash oregano
1/3 cup sweet peppers, diced
2 tablespoon onion, diced

Add corn and cooked protein (chicken, pork or beans) to pot.
1/2 cup corn
Cooked protein

Mix cornstarch into milk. Add milk to pot.  Heat over medium low heat until mixture begins to thicken, about 15 minutes.
2/3 teaspoon cornstarch, non GMO
1/2 cup skim milk

Cut each tortilla into quarters.  Arrange 1/2 of tortillas in bottom of small baking dish (this one is 5 X 9), greased with olive oil spray
3 corn tortillas

Add 1/2 of vegetable-protein mix.

Top with 1/2 of cheese.
3/4 cup shredded cheese

Repeat layers.

Bake at 325 F for 1/2 hour. 

National Nutrition Month® is an annual campaign created by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year's theme is "Personalize Your Plate." There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and tastes! And a Registered Dietitian Nutritionist can tailor a healthful eating plan that is as special as you are.

No comments:

Post a Comment