Who doesn’t like taco night? That’s what I thought – everyone loves taco night! Here is a soon-to-be family favorite you’ll be asked to make again and again. However, this is not your typical, calorie-laden, carb-heavy taco casserole. Think of this casserole as more of a “lighter” but better version of those heavy in unhealthy carbs and overly rich in cheese and sour cream. This casserole steps up the nutritional power by adding in simple ingredients such as beans and veggies, creating a healthy meal. And did I mention how convenient this recipe is for those busy and rushed days? This one-dish meal provides the convenience of prepping it a day ahead of time. Think of how easy it will be after a long day at work and all you have to do is stick it in the oven to heat up.
This taco casserole is special – not only does it provide a mouthwatering and flavorful southwestern flair but with smart ingredient switches, it’s a healthier version you can feel good about. Whole-grain, corn tortillas take the place of chips or white flour tortillas. This simple swap provides more fiber, fewer calories and a much lower reduction in carbs. Adding canned black beans and tomatoes to taco-seasoned meat creates a nutrient-dense filling. Top with a little bit of cheese, serve over a crisp bed of lettuce and use the Mexican yogurt dip – rich in calcium, phosphorus, potassium, and protein – for topping your casserole if desired or for dipping fresh veggies, and you’ve got a delicious, healthy meal ready to serve your family.
Get started today and see for yourself what a sure-to-please recipe this is!
Southwestern Taco Casserole with Mexican Yogurt Dip – serves 8
Nutrition per serving: Calories – 325; Total Fat – 14 grams; Protein – 24 grams; Carbohydrates – 24 grams; Fiber – 5 grams; Sodium – 475 milligrams
6 corn tortillas (about 6 inches in diameter)
½ teaspoon salt
1 ¼ pounds of ground round beef
1 medium onion, chopped (1 ½ cups)
1 1-ounce packet of lower-sodium taco seasoning
1 14.5 ounce can no-salt-added black beans, drained
1 14.5 ounce can fire-roasted finely diced tomatoes
½ cup jarred or fresh salsa
2-3 tablespoons lime juice
1 ½ cups shredded Mexican blend cheese
¼ cup chopped green onions
4 cups chopped Romaine lettuce
- Preheat oven to 400 degrees.
- Cut corn tortillas into ½ to 1-inch squares. Cover a sheet pan with foil; place cut tortillas on lined pan. Coat tortilla pieces with cooking spray and sprinkle with salt, tossing to coat all pieces. Bake for 12 minutes, stirring tortilla pieces every 3-4 minutes.
- Heat nonstick skillet over medium-high heat. Add ground beef and onion. Cook and stir until beef is browned, about 5-7 minutes. Drain any excess liquid; return meat mixture to skillet. Add taco seasoning, stirring well. Add beans, tomatoes, salsa and lime juice. Cook a couple of minutes or until warm throughout and slightly thickened.
- Sprinkle half of the toasted tortilla pieces in the bottom of a 13×9 inch baking dish coated with cooking spray. Top with half of beef mixture, ¼ cup cheese and remaining tortilla pieces. Add remaining beef mixture and sprinkle remaining cheese on top.
- Bake at 400 degrees for 15 to 20 minutes or until warm throughout and cheese is bubbly. Sprinkle with green onions. Let stand 5 minutes then cut into 8 pieces or spoon each serving over ½ cup chopped Romaine lettuce.
Mexican Yogurt Dip – Make this while casserole is baking or even the day before
2 cups plain Greek yogurt
½ cup store-bought salsa or your favorite homemade salsa
1 teaspoon dried dill
1 teaspoon garlic powder
½ teaspoon chili powder
½ teaspoon onion powder
½ teaspoon kosher salt
Fresh cut-up veggies such as carrots, peppers, cucumber or zucchini or tortilla chips for dipping
1. Combine all ingredients (except veggies or tortilla chips) together in a small bowl. Stir until thoroughly mixed.