Mexican Casserole

This tasty dish is festive, delicious and packed with protein. Serve it alongside green salad or brown rice for an extra bit of fiber.


  • 4 ounces uncooked ziti pasta
  • Nonstick cooking spray
  • 2 medium onions, chopped
  • 1 garlic clove, minced
  • 2 medium carrots, finely chopped
  • 1 green pepper, chopped
  • 1 medium zucchini, chopped
  • 1 16-ounce can no-salt-added tomatoes, undrained
  • 1 8-ounce can no-salt-added tomato sauce
  • 1 teaspoon oregano
  • 1 16-ounce can black beans, rinsed and drained
  • 1 10-ounce package frozen corn, thawed
  • 2 tablespoons green chilies, chopped
  • 8 ounces fat-free ricotta cheese
  • 4 ounces shredded low-fat Monterey Jack cheese

Cook ziti according to package directions without salt; drain well. Preheat oven to 375. Coat a large pot with cooking spray. Add onions, garlic, carrots, peppers, and zucchini; sauté over medium heat for 10 minutes, stirring often. Stir in tomatoes, tomato sauce and oregano. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn and chilies. Cook for 5 minutes. Remove from heat; add pasta and cheeses, tossing gently. Spoon into a 9-inch square baking dish coated with cooking spray. Bake for 30 minutes or until heated through. Let stand 5 minutes before serving.

Nutritional Information
Serving size: 1/6 of recipe. 320 calories, 5 grams fat, 3 grams saturated fat, 510 milligrams sodium, 20 milligrams cholesterol, 52 grams carbohydrate, 10 grams fiber, 18 grams protein.

Diabetic Exchange
Fruit: 0; vegetables: 3; meat: 1; milk: 0; fat: 0; carbohydrate: 2; other: 0.

Diabetic exchanges are calculated based on the American Diabetes Association Exchange. Exchanges are rounded up or down equal to whole numbers.

Recipe courtesy of the Centers for Disease Control and Prevention.

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For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm.