Healthy Mexican Casserole
This casserole is nothing but extraordinary. A big family favorite in my home. The flavors are spot on and the colors are vibrant from the cherry tomatoes and green onions. Serve alongside a nice salad for a complete meal. Instead of using prepackaged taco seasonings that can be loaded with salt, artificial flavorings and other fillers I made my own with a few spices I had on hand.
Prep time is fast as I took advantage of my pantry by using no added salt canned beans and corn. I start cooking my rice first as that is what will take the longest amount of time and I prep everything else as it is cooking. I usually have everything ready to go and the dishes done by the time the rice is done!
Just one serving of this casserole provides approximately 3,157 IU of Vitamin A, which is greater than 100% of most people’s daily recommended allowance for Vitamin A. The US recommended dietary allowance for Vitamin A is:
900 mcg daily (3,000 IU) for men
700 mcg daily (2,300 IU) for women
770 mcg daily (2,600 IU) for pregnant women
1,300 mcg daily (4,300 IU) for lactating women
Vitamin A is important for your vision, gene expression, embryonic development, and immune function. A big chunk of the Vitamin A from this recipe comes from the carrots, chili powder and paprika. Another great benefit of using more spices from your cupboard!
Healthy Mexican Casserole
Author: Brittany Sparks
Makes: ~13 Cups
Prep Time 15 min
Cook Time 35 min
Total Time 50 min
1 lb Lean Ground Turkey or Beef
1 Medium Bell Pepper, Diced
1 Medium Onion, Diced
1 Tbsp Olive Oil
3 Medium Carrots, Shredded (about 1 cup)
1 (15oz) Can No Added Salt Pinto Beans, Rinsed and Drained
1 (15oz) Can No Added Salt Corn, Rinsed and Drained.
½ Cup Cherry Tomatoes, Halved
3 Green Onions, Chopped
2 Tbsp Chili Powder
1 Tbsp Cumin
2 Tsp Cornstarch
2 Tsp Paprika
¼ Tsp Cayenne Pepper
1 Tsp Salt
¾ Cup Low Sodium Chicken Broth
1 Cup Low Fat Cheddar Cheese, Shredded
1 Cup Brown Rice
Cook rice according to package directions.
In a large skillet heat olive oil over medium heat. Add the onion and bell pepper and sauté for about 7 minutes, until onion is translucent.
Add the ground meat and cook until no longer pink.
Add in the spices, cornstarch, salt and chicken broth. Cook for an additional 2 to 3 minutes.
Add the corn, shredded carrot and beans to the pan and stir to combine.
Preheat the oven to 350 degrees.
In a 12x9 inch pan or large casserole dish add the cooked rice. Now add the meat and veggie mixture and stir to combine. Sprinkle in ¾ cup of the cheese and fold into the casserole.
Sprinkle the remaining cheese and cherry tomatoes over the top and place in the oven. Bake for about 20-25 minutes.
Top with the green onions and serve.
Per 1 Cup Serving:
Calories 189, Total Fat 5 g, Saturated Fat 1.7 g, Monounsaturated Fat 2.2 g, Polyunsaturated Fat 0.7 g, Sodium 324 mg, Total Carbohydrate 22 g, Dietary Fiber 2.5 g, Protein 13 g, Potassium 385 mg, Phosphorous 198 mg, Vitamin A 3157 IU