Servings: 4 as prepared
2 whole wheat tortillas, burrito size
1 can refried beans
about 1 1/2 cups shredded cheese (4 cheese Mexican blend)
1 cup prepared taco meat sauce
4 tbsps salsa
optional add-ins: black beans, diced tomatoes, corn
“Taco Meat Sauce” as I use it is the following:
Brown 1 pound ground beef and drain away the grease/fat. You can rinse it, but it is not required. Next, add 1 packet of taco seasoning mix and about a quarter cup (1/4 cup) of the salsa of your choice and the water that the packet of seasoning calls for. Mix this all together well and simmer it till done according to the packet of seasoning (4 or 5 minutes maybe). I just simmer it on a low heat till the water all cooks away and you’re left with the seasoned meat.
You may add other optional add-in ingredients like those suggested by just layering them in with each layer. Adjust the nutrition facts to include any add-ins you may use!
For this recipe, I used a round casserole dish that was about 9″ wide. A burrito-sized whole wheat tortilla just filled the very bottom of the dish. I sprayed it with generic non-stick spray. Then, I laid a whole wheat tortilla in it. These were the LaTortilla Low Carb whole wheat tortillas. I’m going to review them on my blog soon. Anyway, I put one in the bottom of the dish. Then, I spread half a can of refried beans over the tortilla. Then, I spread around about a cup or so of leftover taco meat sauce I had in the fridge. I spread about 1/2 a cup of shredded cheese (4 cheese Mexican blend) over that and then put on another tortilla. Next, I spread on the other half can of refried beans. I put about 4 tbsps of salsa over top of that and then about a cup of shredded cheese.
That is it! I baked it at 350 degrees for about 25 minutes or till the cheese was all melty and gooey. I did the numbers too! I can eat about a fourth of this dish, so that is the serving size I used–1/4 of the whole pan. I can, however, eat between a cup to cup and a half of chewed-consistency of food in a meal and this was my lunch, not a snack. Your serving size may vary, but to figure it out easily, multiply each of the numbers below by 4 (as I had 4 servings) and divide by the number of servings YOU make…
The numbers for 1/4th of this recipe were
fat: 14 grams (6 sat, 0 trans)
sodium: 850 mgs
cholesterol: 52 mgs
total carbs: 27 grams (10 fiber, 1.5 sugars)
protein: 23 grams
Submitted by: burnsidel on December 30, 2011