A simple recipe for Tex-Mex turkey casserole

Spicy and hearty, this dish is rich in vitamins C, B6, E and folate. Read on for a tasty meal that's sure to please your entire family.

• Preparation: 15 minutes.
• Cooking time: 55 minutes.
• Serves 6.

Ingredients:

• 15 ml (1 tbsp) canola oil
• 1 medium onion, coarsely chopped
• 15 ml (1 tbsp) chili powder
• 2 ml (1⁄2 tsp) cinnamon
• 1 ml (1⁄4 tsp) salt
• 45 ml (3 tbsp) plain flour
• 400 ml (14 oz) can diced tomatoes
• 1 mild green chili pepper, finely chopped
• 400 ml (14 oz) can low-sodium chicken stock
• 250 g (1⁄2 lb) piece of oven-roasted turkey (available from delicatessens and supermarkets), sliced 1 cm (1/2 in) thick and cut into cubes
• 2 medium zucchini, cut into 1 cm (1⁄2 in) cubes
• 250 ml (1 c) frozen corn kernels
• 350 ml (1 1⁄2 c) cooked long-grain white rice
• 250 ml (1 c) coarsely grated reduced-fat cheddar cheese

Instructions:

1. Preheat oven to 180°C (350°F). Heat oil in a large saucepan over medium heat. Add onion and sauté until softened, or five minutes. Stir in the chili powder, cinnamon, salt and flour. Cook, stirring, two minutes.
2. Stir in the tomato, chili and stock. Cook, stirring, until slightly thickened, about two minutes. Take off the heat and stir in the turkey, zucchini, corn and rice.
3. Pour the mixture into an ungreased 23 x 23 x 5 centimetre (nine x nine x two inch) baking dish. (This recipe can be prepared ahead up to this point.)
4. Bake until mixture is bubbling, about 40 minutes. Sprinkle with cheese. Bake until cheese has melted, or about five minutes. Let stand five minutes before serving.

Each serving contains: 

• 264 calories
• 20 g protein
• 8 g fat (including 3 g saturated fat)
• 47 mg cholesterol
• 29 g carbohydrates
• 3 g fibre
• 831 mg sodium

• Cooking corn releases beneficial nutrients that can substantially reduce the risk of heart disease and cancer.
• Research indicates that the longer the corn is cooked, the higher the level of antioxidants.

Onions contain a substance called a lachrymator, which is released into the air when the vegetable is peeled or cut. When these vapours combine with moisture from your eyes, sulfuric acid is formed, resulting in a painful burning sensation and tears.

• To prevent or minimize this, try peeling the onion while holding it under cold running water.
• Some people suggest chewing on a piece of bread while you chop, to stop tears from forming.
• If you use a sharp knife and make quick work of chopping, tears won't be too much of a problem.
• Onions are best chopped by hand. If you use a food processor, pulse gently off and on to avoid mashing the onion.

Make this healthy dish in advance for a delicious meal you can look forward to!