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Taco Casserole

Satisfying Taco Casserole: Cozy One-Pan Dinner Delight

A hearty Taco Casserole with 32g of protein per serving, combining classic taco flavors in a convenient one-pan dish.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 portions
Course: Dinner
Cuisine: Mexican
Calories: 450
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 tablespoon Olive Oil can substitute with avocado oil or flaxseed oil
  • 1 pound Lean Ground Beef or ground turkey, chicken, or plant-based alternatives
  • 1 cup Yellow Onion, Chopped or white/red onions, or onion flakes
  • 2 tablespoons Chili Powder blend of paprika, cayenne, cumin, or chipotle powder
  • 1 teaspoon Paprika smoked paprika will enhance flavor
  • 1 teaspoon Garlic Powder or garlic flakes if fresh garlic isn’t available
  • 1 teaspoon Onion Powder use onion flakes if not using fresh onions
  • 1 teaspoon Ground Cumin coriander powder can be an alternative
For the Toppings
  • 3 cups Tortilla Chips, Crushed or crushed cornflakes, breadcrumbs, low-carb tortillas
  • 1 can Black Beans or kidney beans, pinto beans, chickpeas
  • 1 cup Corn, Drained or frozen peas, edamame, diced bell peppers
  • 1 cup Salsa or pico de gallo, homemade tomato sauce
  • 2 cups Cheddar, Shredded (divided) Monterey Jack, Colby, or non-dairy cheese alternatives
Toppings
  • 1 cup Grape Tomatoes, Halved
  • ¼ cup Scallions, Chopped or green onions for added crunch
  • 1 medium Avocado, Chopped
  • ½ cup Olives, Sliced
  • 2 cups Lettuce, Chopped romaine or iceberg
  • ¼ cup Cilantro, Chopped or parsley as a substitute
  • 1 cup Sour Cream or low-fat sour cream, Greek yogurt

Equipment

  • large skillet
  • 9x13 inch casserole dish

Method
 

Preparation
  1. Preheat your oven to 350°F (175°C).
  2. In a large skillet, heat the olive oil over medium-high heat. Add the ground beef and cook until browned, about 7-10 minutes.
  3. Add chopped onion to the beef and cook until softened, about 5 minutes.
  4. Stir in chili powder, paprika, garlic powder, onion powder, and cumin. Cook for another 5 minutes until fragrant.
  5. Cover the casserole dish with a layer of crushed tortilla chips.
  6. Mix beef mixture with black beans, corn, salsa, and 1 cup of cheddar. Combine well.
  7. Spread beef mixture over the crushed tortilla chips evenly.
  8. Sprinkle remaining cheddar cheese on top.
  9. Bake for 15-20 minutes until cheese is melted and bubbly.
  10. Let cool for a few minutes and serve with your choice of toppings.

Nutrition

Serving: 1portionCalories: 450kcalCarbohydrates: 30gProtein: 32gFat: 22gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 700mgPotassium: 600mgFiber: 8gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 20mgIron: 15mg

Notes

Store leftovers in an airtight container for up to 3 days. Reheat in the oven for crispy texture revival.

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