Meridan Zerner, a Registered Dietitian with the Cooper Clinic visited Good Day Saturday to share research - based ideas on how to reduce cancer risk.
She also shared a recipe for healthy Mexican Lasagna
6-8 corn tortillas
1 tbs. olive oil
1 small onion, chopped (1 cup)
2 tbs. chili powder
2 tsp. ancho chile powder
2 cloves garlic , minced (or 2 tsp.)
2 cups strained tomatoes
1 1/2 cups cooked black beans or 1 15 oz can of black beans rinsed & drained
1 medium zucchini diced (or 1 cup) with 1 chili pepper
1/2 cup fresh or frozen corn kernels
1 1/2 cup grated low fat monterey jack or pepper jack cheese
1. Preheat oven to 350°F. Toast tortillas on 2 baking sheets in oven 5 minutes, or until light brown, turning once.
2. Heat oil in saucepan over medium heat. Add onion, and sauté 5 minutes, or until soft. Stir in chili powder, ancho chile powder, and garlic, and cook 30 seconds. Add 11/2 cups strained tomatoes, beans, chayote, corn, and 1/2 cup water, and season with salt and pepper, if desired. Cover, and cook 10 minutes, or until chayote is tender.
3. Coat 2-inch-deep x 8-inch round baking dish with cooking spray. Spread 1/4 cup strained tomatoes in bottom of pan. Set 1 toasted tortilla in pan; top with 3/4 cup bean mixture and 1/4 cup cheese. Repeat layering 4 more times. Top with last tortilla, and spread remaining 1/4 cup strained tomatoes over top. Sprinkle with remaining 1/4 cup cheese. Bake 30 to 45 minutes, or until casserole is bubbly and cheese has melted. Let stand 10 minutes before cutting into 8 wedges.
Protein: 11 g
Total Fat: 8 g
Saturated Fat: 3 g
Carbohydrates: 27 g
Cholesterol: 19 mg
Sodium: 506 mg
Fiber: 10 g
Sugar: 4 g
Yield: Serves 8