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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"It's bizarre that the produce manager is more important to my children's health than the pediatrician."
-Meryl Streep
, Actress

The refrigerator light goes on...

You gotta love tortilla casseroles. They're so quick and easy and make great leftovers. I like spicy sausage and this goes perfect with the white beans. If you don't want this to be too spicy you can use milder sausage and less chili powder.

Legumes and Heart Disease

There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.


 

Sausage and White Bean Tortilla Casserole



Servings = 4 | Serving size =1/4 casserole

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

Makes great leftovers.

1 tsp olive oil
6 ounces spicy sausage (minced)
1 large onion (diced)
1 rib celery (diced)
1 medium green bell pepper (diced)
1/2 cup water
1 tsp chili powder
1/2 tsp ground cumin
1 tsp dried oregano
1/4 tsp salt
fresh ground black pepper (to taste)
1 15 ounce can no salt added white beans (drained and rinsed)
8 corn taco shells
2 ounces Monterey Jack cheese

Preheat the oven to 325F.

Place the oil in a large skillet over high heat. Add the sausage and cook for about 4 5 minutes until it begins to brown.

Add the onion and cook for about 2 minutes.

Add the celery and peppers. Cook for another 2 minutes.

Add the water, chili powder, cumin, oregano, salt, and pepper. Cook for about 5 minutes stirring occasionally.

Line a 2 quart oblong Pyrex dish with aluminum foil. Spread half of the beans in the bottom of the dish. Top with 1/3 of the sausage mixture.

Place half of the taco shells on top and then spread the remaining beans on top of the taco shells.

Spread 1/3 of the sausage mixture on top and then the remaining taco shells on top and then the final 1/3 of the sausage mixture. Cover with foil and place in the oven.

Cook for 30 minutes. Uncover and spread the cheese on top. Bake, uncovered, for another 5 minutes or until the cheese is melted. Serve.

Nutrition Facts

Serving size = 1/4 casserole

Servings = 4

.

Amount Per Serving

Calories 429 Calories from Fat 191
  % Daily Value
Total Fat 21g 33%
    Saturated Fat 7g 36%
    Monounsaturated Fat 10g  
    Trans Fat 0g  
Cholesterol 39mg 13%
Sodium 608mg 25%
Total Carbohydrates 41g 14%
    Dietary Fiber 10g 41%
    Sugars 4g  
Protein 19g  
Vitamin A 18% Vitamin C 25%
Calcium 5% Iron 7%
Vitamin K 12 mcg Potassium 685 mg
Magnesium 90 mg