Veggie-Packed Tex-Mex Casserole

Name: Veggie-Packed Tex-Mex Casserole
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American, TexMex
Ingredients: 1 lb lean ground chicken; 1 tbsp extra-virgin olive oil; 15-oz can fat free refried beans; 5 Roma tomatoes, diced; 1 tsp chili powder; 1 tsp ground cumin; ¼ tsp crushed red chili pepper (optional); 1 15-oz can kidney beans, drained and rinsed; 1½ cup frozen corn; 1/2 cup shredded three cheese blend; 2 tbsp scallions, sliced, for garnish

4 steps

Prep:10minCook:30min

Serving size1 ½ cups calories 318 **omitted 1 cup tortilla chips, preferably whole-grain, crumbled

Updated at: Thu, 17 Oct 2024 22:27:54 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories299.3 kcal (15%)

Total Fat12 g (17%)

Carbs26.9 g (10%)

Sugars3.9 g (4%)

Protein24.9 g (50%)

Sodium614.3 mg (31%)

Fiber6.7 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 lblean ground chicken

1 Tbspextra-virgin olive oil

15 ozfat free refried beans

can

5roma tomatoes

diced

1 tspchili powder

1 tspground cumin

¼ tspcrushed red chili pepper

optional

1 x 15 ozcan kidney beans

drained and rinsed

1 ½ cupfrozen corn

½ cupshredded three cheese blend

2 Tbspscallions

sliced, for garnish

Instructions

Step 1

Preheat oven to 350 degrees F.

Step 2

Place a large skillet over medium heat. Add olive oil and turkey and cook until mostly browned, about 5 minutes, stirring frequently.

Step 3

3 Stir in refried beans, tomatoes, chili powder, cumin, and crushed red pepper, if using. Add ½ cup water and stir until evenly combined. Add kidney beans and corn. Transfer into a 9x13-inch baking dish and top with cheese. Bake until the cheese is melted, about 15 to 20 minutes.

Step 4

4 Top with scallions, tortilla chips, and avocado, if using, before serving.