High Protein Mexican Taco Casserole
High Protein Mexican Taco Casserole with lean ground beef, tortillas, beans, and melted cheese baked in one dish.
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Equipment
Ingredients
- 1 pound extra lean ground beef drained or rinsed
- ½ cup onion chopped
- 15 ounce canned diced tomatoes
- 15 ounce canned kernel corn drained
- ¼ cup canned jalapeno slices chopped
- 15 ounce canned black beans drained and rinsed
- 1¼ ounce taco seasoning mix
- 8 corn tortillas
- ¾ cup fat free sour cream
- fresh chopped cilantro to taste
- ⅓ cup shredded reduced-fat Mexican cheese blend
Instructions
- Preheat the oven to 350°F.
- Place a large skillet over medium-high heat.
- Add the chopped onion and ground beef to the skillet.
- Cook until the beef is browned and fully cooked.
- Transfer the beef mixture to a colander.
- Rinse with warm water and allow it to drain.
- Return the beef mixture to the skillet.
- Add the diced tomatoes to the skillet.
- Add the corn to the skillet.
- Add the jalapeños to the skillet.
- Add the black beans to the skillet.
- Sprinkle the taco seasoning over the mixture.
- Stir until everything is evenly mixed.
- Reduce the heat to low. Simmer for 5 minutes.
- Lightly coat a 2-quart baking dish with cooking spray.
- Cut the corn tortillas in half.
- Place 8 tortilla halves in the bottom of the baking dish, overlapping slightly.
- Spoon half of the beef mixture over the tortillas.
- Spread the sour cream evenly over the beef layer.
- Place the remaining tortilla halves over the sour cream.
- Spoon the remaining beef mixture on top.
- Place the baking dish in the oven.
- Bake for 25 minutes.
- Remove the dish from the oven.
- Sprinkle the cheese evenly over the top.
- Sprinkle cilantro over the cheese.
- Cover the dish and allow it to rest for about 5 minutes so the cheese melts.
Notes
Tips and Tricks
Layering - Overlap the tortillas slightly so the base holds together after baking. Draining the Beef - Rinsing the cooked beef helps keep the casserole from becoming greasy. Cheese Melting - Covering the dish after baking allows the cheese to melt evenly without overbaking.Storing and Reheating
Refrigerator - Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on Stovetop - Place a serving in a saucepan with 1 to 2 tablespoons water. Warm over low heat, stirring until heated through. Oven Reheat - Place portions in an oven-safe dish, cover, and warm at 325°F until hot.Nutrition
Serving: 346gCalories: 355.4kcalCarbohydrates: 52.3gProtein: 26.7gFat: 5.9gSaturated Fat: 2.2gCholesterol: 49.7mgSodium: 814.7mgFiber: 10.4gSugar: 82g
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