Healthy Mexican Casserole
A high-protein, fiber-packed Mexican casserole layered with seasoned ground meat, black beans, corn, tortillas, and melted cheese.
Ingredients
- 1 tablespoon oil
- 680g lean ground meat (turkey, beef, or chicken — 93/7 used)
- 1 green capsicum, chopped
- 1 yellow capsicum, chopped
- 1 red capsicum, chopped
- ½ red onion, chopped
- 2 teaspoons minced garlic
- 1½ tablespoons chili powder
- 2 teaspoons ground cumin
- 1 can low sodium diced tomatoes (280g)
- 1 can low sodium black beans, drained and rinsed (435g)
- 1 cup corn (fresh, canned, or frozen)
- 1 can low sodium enchilada sauce (280g)
- 6 mini tortillas (about 25 calories each)
- ½ can low sodium refried beans (225g)
- 1 cup Mexican cheese blend
Original recipe: https://theproteinchef.co/healthy-mexican-casserole-recipe/
Method
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Heat oil in a large pan over medium heat. Add ground meat and break it up.
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Add the peppers, onion, and garlic and stir to combine.
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Brown the meat for 5–8 minutes, stirring constantly.
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Reduce heat to low. Mix in chili powder, cumin, diced tomatoes, black beans, corn, and half the enchilada sauce.
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Pour the remaining enchilada sauce into a 9×13 baking dish.
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Spread refried beans over the mini tortillas, then place them in the dish over the sauce, overlapping as needed.
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Pour the meat mixture over the tortillas.
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Top with Mexican cheese blend.
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Bake at 175°C for 30–35 minutes until cheese is melted and edges are bubbling. Cover with foil partway through if needed to prevent burning.