Spanish Casserole

Spanish casserole is a kind of stew prepared by the process of slow-cooking, usually in an oven, involving the use of certain native Spanish ingredients; following Spanish culinary practices.  The Spanish casserole, being an elaborate main dish, is usually prepared for special occasions when the entire family comes together for a meal. Like all other casseroles, there may be numerous ingredients that could form part of delicious Spanish casseroles ranging from meat, poultry, fish or vegetables.

Classic Spanish Casserole

Ingredients

• lean ground beef
• large white onion/yellow onion, chopped
• taco seasoning mix
• cheddar cheese, grated
• canned tomato sauce
• canned cream of mushroom soup
• canned cream of chicken soup
• green chili peppers, diced
• black olives, sliced (optional)
• corn tortilla

Method

1.      Ground beef and onion are browned together in a skillet.

2.      Taco seasoning mix and water are added, following package instructions.

3.      Then, all other ingredients are added (except tortillas and some of the grated cheese).

4.      A large pan is lined with some tortillas.

5.      Beef mixture is poured over tortillas with small amount of cheese. Layering is continued in similar manner finishing with a final layer of cheese.

6.      This pan is covered with foil and set to bake in pre-heated oven.

7.      The casserole is served hot with warm garlic bread.

Nutritional Value

A serving size of ~425 g provides-

·        842.7 calories with 522 calories from fat

·        58  g total fat with 30.8 g saturated fat

·        198.8 mg cholesterol

·        24.6 g total carbohydrates with 2.1 g dietary fiber and 8.6 g sugars

·        2065.0 mg sodium; 2013.0 mg potassium

·        56.0 g protein

Spanish Rice Casserole

This is a traditional form of the casserole that includes rice making it a complete meal in itself.

• In a large skillet, the ground beef is browned over medium-high heat; drained off fat, and transferred to a large pot over low heat.

• Next, onion, garlic, salt, brown sugar, pepper, cumin, tomatoes, green pepper, water, rice, chili sauce and Worcestershire sauce are stirred in with the meat, simmering and stirring occasionally, to allow flavours to merge.

• After transferring to a casserole dish; mixture is pressed down firmly, sprinkled with grated cheddar cheese and baked until cheese is melted and bubbly.

• This is garnished with fresh cilantro before serving hot.

Nutritional Value

A serving size of ~425 g provides-

·        579.8 calories with 285 calories from fat

·        31.7  g total fat with 15.7 g saturated fat

·        121.6 mg cholesterol

·        36.1 g total carbohydrates with 4.3 g dietary fiber and 9.6 g sugars

·        833.2 mg sodium; 893 mg potassium

·        35.6 g protein

Nutritional Improvement

·        Kosher salt may be used to reduce sodium content; salt may be reduced by substituting lemon juice and using salt-free cheese varieties. Use of fresh ingredients rather than canned would also help lower sodium content.

·        Soy textured vegetable protein may be used in place of meat to dramatically reduce the calorie, fat, saturated fat and cholesterol contents.  This also provides high quality protein, fiber and phytoestrogens that support cardiovascular health, weight-loss and menopausal issues.