The Fruits And Vegetables Blog

Corn Beans

Enjoy a Tex Mex Diabetic Meal of Taco Style Lasagna, Southwestern Skillet Corn and Tangy Lemonade Pie

Make a Tex-Mex style meal for your family to enjoy.  This meal,  is tasty , easy and economical.  For the entree, taco-style lasagna is a casserole that only takes minutes to make and then bakes for about a half hour.  The flour tortillas instead of lasagna noodles, the beans, taco seasoning, etc. come together to create a real southwestern-style dish.This dish has your meat, vegetables, and dairy all in one dish.  Some grain is included with the tortillas.  By topping with shredded lettuce and tomato, you add a salad element.  To go with the lasagna, serve southwestern skillet corn to add to the southwestern flair of the meal.  For dessert, finish your meal with the cool, tangy tartness of lemonade pie.

TACO-STYLE LASAGNA

1 lb lean ground beef

1/2 cup chopped green bell pepper

1/2 cup chopped onion

2/3 cup water

1 pkg taco seasoning mix

1 can (15-oz) black beans, rinsed and drained

1 can (14 1/2-oz) Mexican-style diced tomatoes, do not drain

6 (8") flour tortillas

1 can (16-oz) refried beans

3 cups (12-oz pkg) shredded Mexican cheese blend

In a large skillet, cook the beef, pepper, and onion over medium heat until meat is no longer pink; drain well and rinse with hot water.  Return to skillet, add water and taco seasoning mix; bring to a boil.  Reduce heat; simmer uncovered for two minutes.  Stir in the black beans and tomatoes.  Simmer, uncovered, for 10 minutes.

Grease a 13 x 9 x 2-inch baking dish or pan.  Place two tortillas in greased pan and spread half of the refried beans and beef mixture over the tortillas.  Sprinkle 1 cup of cheese over beef mixture.  Repeat layers.  Top with remaining tortillas and cheese.  Cover and bake at 350 degrees for 25 to 30 minutes or until bubbly and cheese is melted.  Before serving, top each serving with some shredded lettuce and diced tomatoes, if desired, to bring some salad into the meal.

9 servings 

SOUTHWESTERN SKILLET CORN

1 med red bell pepper, chopped

1 tbsp finely chopped seeded jalapeno pepper

1 tbsp butter

1 1/2 tsp ground cumin

1 (1 lb) pkg frozen corn, thawed

1/3 cup minced fresh cilantro (parsley may be substituted)

In a large nonstick skillet, saute pepper and jalapeno in butter until they are tender.  Add cumin, cook another half a minute.  Add corn and cilantro; saute another 2 to 3 minutes or until heated through.

3/4 cup = 138 calories, 26 g carbs, 6 g protein

Note:  Be careful when handling jalapenos.  Wear gloves and do not touch your eyes or face.

 

TANGY LEMONADE PIE

1 pkg (.3 oz) sugar-free lemon gelatin

1 pkg (8 oz) reduced-fat cream cheese, cubed

1 3/4 tsp sugar-free lemonade drink mix

1 (8 oz) reduced fat graham cracker crust

6 tbsp sugar-free frozen whipped topping, thawed

Prepare gelatin according to package directions.  Refrigerate until almost set.  Transfer gelatin to a blender or food processor.  Add the cream cheese and lemonade mix; cover and process until smooth.  Pour into the crust.  Refrigerate overnight.  Serve with whipped topping.

Enjoy!

About the Author

For more of Linda's diabetic recipes and information, visit her website at http://diabeticenjoyingfood.squarespace.com

Does beans and corn makeup complete protein?

What kind of beans and corn complete protein and which don't

To the asker: To help answer you question, it's beneficial to know what each one is lacking and what you need.

There are basically 9 essential amino acids that humans need:
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

Corn is a good source of methionine, but is lacking in the amino acids, lysine and tryptophan.
Beans (being a legume) are normally deficient in methionine and cysteine... but high in lysine.

The lysine and methionine are pretty much balanced out. The tryptophan and cysteine levels should be fine since both sources aren't deficient, meaning you should get enough if eaten in sufficient quantities.

Overall, it seems they balance each other out and should be a decent source of complete protein.

EDIT to the posters above:

Did you even read the link you provided on the protein myth?
Statement:
"It was once thought that various plant foods had to be eaten together to get their full protein value, but current research suggests this is not the case. "

Contradictions to the statement: (from the SAME link)
"A ***varied***(Diverse/Various) diet of beans, lentils, grains, and vegetables contains all of the essential amino acids" This is true.. and has been known for quite some time.

"Many nutrition authorities, including the American Dietetic Association, believe protein needs can easily be met by consuming a ***variety*** of plant protein sources over an entire day."

The link in question appears to be saying that there is an over consumption of protein and some of the negative side effects of it. It is NOT saying that all lentils,grains, beans and vegetables contain complete protein. (The soybean is one of the few plants that technically meets the requirement to be labeled as a source of complete protein) This said, complete vs incomplete is NOT a myth, MOST plant sources are lacking in one or more essential amino acids which means they are NOT complete.