YIELD: 8 SERVINGS
1 cup nonfat or reduced-fat ricotta cheese
1/4 cup plus 2 Tbsp. fat-free egg substitute
1 pound 95% lean ground beef
14-1/2 oz. can Mexican style stewed tomatoes, crushed, undrained
2 Tablespoons tomato paste
15 oz. can black or pinto beans, drained
4 oz. can chopped green chilies, drained
1 Tablespoon chili powder
10 corn tortillas (6-inch flat rounds, the kind for making enchiladas)
2-1/2 cup shredded nonfat or reduced-fat cheddar or Monterey Jack cheese
1. Combine the ricotta and egg substitute in a small bowl and stir to mix well. Set aside.
2. Put the ground beef in a large nonstick skillet over medium heat. Cook, stirring to crumble, until meat is no longer pink. Add tomatoes, tomato paste, beans, chilies, and chili powder, and stir to mix well. Cook uncovered, stirring frequently, for about 10 minutes or until the mixture is thick. Remove the skillet from heat and set aside.
3. Coat a 9x13 inch pan with nonstick cooking spray, and line the bottom of the pan with 5 of the tortillas, slightly overlapping them. (You will need to cut one of the tortillas in half to fit). Spread half the meat mixture over the tortillas, dot with half of the ricotta mixture, and top with half of the cheese. Repeat the layers using the remaining ingredients.
4. Cover the dish with aluminum foil and bake at 350°F for 25 minutes. Remove the foil and bake for 5 minutes more or until the dish is heated through and the cheese is melted. Remove the dish from the oven and let sit for 10 minutes before cutting into squares and serving.
Nutritional Facts (per serving)
CALORIES: 275 CARBOHYDRATES: 32 g CHOLESTEROL: 34 mg
FAT: 3.4 g FIBER: 5 g PROTEIN: 29 g SODIUM: 660 mg
CALCIUM: 482 mg GI RATING: LOW