Craving a quick, flavorful meal? This Taco Casserole combines lean beef, black beans, and melty cheese for a comforting, protein-packed dish ready in 30 minutes. Topped with fresh garnishes, it's perfect for meal prep or a family dinner that’ll please everybody.
Preparation
5
min
Cooking
25
min
Portion
4
Ingredients
- 15 ml (1 tbsp) olive oil
- 450 g (1 lb) extra lean ground beef
- 30 ml (2 tbsp) taco seasoning*
- ½ white onion, finely chopped
- 1 can (540 ml / 19 oz) black beans, low sodium, rinsed and drained
- 1 can (341 ml / 12 oz) corn kernels, rinsed and drained
- 125 ml (½ cup) tomato sauce of choice
- 150 g (5½ oz) low-fat mozzarella cheese (15% M.F.), shredded
- 60 g (2 oz) pickled jalapeños, sliced
- Cherry tomatoes, quartered, to taste
- Green onions, thinly sliced, to taste
- Fresh cilantro, chopped, to taste
Preparation
- Preheat the oven to 350° F (180 °C).
- In a large skillet, heat the olive oil over medium heat. Add the ground beef and taco seasoning. Cook, stirring, for about 5 minutes.
- Add the onion and cook for 2 minutes, or until translucent.
- Stir in the black beans, corn, and tomato sauce. Cook for 3 minutes, stirring frequently. If the mixture is too thick, add a bit more tomato sauce for a smoother texture.
- Transfer the beef mixture to a casserole dish. Top with shredded cheese and bake for 15 minutes, or until the cheese is fully melted.
- Garnish with pickled jalapeños, cherry tomatoes, green onions, and fresh cilantro. Serve warm.
Notes
Store in an airtight container in the refrigerator for up to 4 days. Can be frozen for up to 3 months.
*For a gluten-free meal, make sure to choose a certified gluten-free seasoning mix.
Registered Dietitian Nutritionist in Montreal
