Black Bean & Rice Taco Cassarole
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 248.2
- Total Fat: 6.8 g
- Cholesterol: 20.6 mg
- Sodium: 250.0 mg
- Total Carbs: 30.5 g
- Dietary Fiber: 5.3 g
- Protein: 16.4 g
View full nutritional breakdown of Black Bean & Rice Taco Cassarole calories by ingredient
Introduction
This is similar to a taco cassarole, however it is low in calorie, fat and high in protien and fiber. It is delicious! This is similar to a taco cassarole, however it is low in calorie, fat and high in protien and fiber. It is delicious!Number of Servings: 8
Ingredients
-
4 Corn Tortillas (small)
2 1/2 c. Brown Rice, Cooked
1.5 c. Canned Black Beans, drained and rinsed
1 can Diced tomatoes, partially drained
1 can Diced green chilies
1/2 c. Jalapeno slices + 1 T of Jalapeno brine
1/2 c. Onion, Chopped
3/4 c. chopped bell pepper (any color)
2 c. Reduced Fat Colby or Mild Cheddar Cheese
1/2 lb Extra Lean Ground beef or Turkey
1/2 packet of Lowery (or other brand) Taco Seasoning
1/2 t. Garlic Powder
1/4 t. Sea Salt
Directions
Start cooking brown rice as packages suggests. This takes approximatly 30-45 min. While rice is cooking, fry extra lean ground beef or turkey. Once cooked and any grease drained, add 1/2 packet of dry taco seasoning (do not add water), onion and jalapeno's and 1 - 2 T of jalapeno juice from can. Cook till seasoning is well distributed. Set meat aside.
Drain 1/2 of liquid from diced tomatoes and take remainder juice and tomatoes and place in a bowl. Add green chilies, 1/4 t. sea salt, 1/2 t. of garlic and mix well and set aside. Drain and wash black beans and place beans aside.
Assembly:
In a 13x9 cassarole, spray bottom and sides lightly with cooking spray. Cut corn torillias in large strips and layer the bottom only with corn tortillas. Tortillas will lap over each other. Layer meat over tortillas and top with 1 c. of cheese. Top cheese with black beans than spread 2 1/2 c. brown rice. Layer on bell pepper and than top with tomatoe and green chili mixture. Top with remainder cup of cheese and bake in a 325 degree oven for 30 min.
Serves 8. Enjoy
Number of Servings: 8
Recipe submitted by SparkPeople user VIRGOGAL72.
Drain 1/2 of liquid from diced tomatoes and take remainder juice and tomatoes and place in a bowl. Add green chilies, 1/4 t. sea salt, 1/2 t. of garlic and mix well and set aside. Drain and wash black beans and place beans aside.
Assembly:
In a 13x9 cassarole, spray bottom and sides lightly with cooking spray. Cut corn torillias in large strips and layer the bottom only with corn tortillas. Tortillas will lap over each other. Layer meat over tortillas and top with 1 c. of cheese. Top cheese with black beans than spread 2 1/2 c. brown rice. Layer on bell pepper and than top with tomatoe and green chili mixture. Top with remainder cup of cheese and bake in a 325 degree oven for 30 min.
Serves 8. Enjoy
Number of Servings: 8
Recipe submitted by SparkPeople user VIRGOGAL72.
