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Why This Recipe Stands Out
We’re all about quick, easy, and delicious meals, and this 30 minute taco casserole is a perfect example. Here’s why we love this recipe:- Quick: This recipe comes together in just 30 minutes, making it perfect for busy weeknight, just like our other tasty 30-minute meals.
- Healthy: With lean ground beef, brown rice, low fat cheese, and fat-free refried beans, this taco casserole is a meal you can feel good about serving like you would serving this Healthy Chicken Chili.
- Flavor-packed: Despite its healthy ingredients, this recipe doesn’t sacrifice flavor. It’s absolutely indulgent.
- Easy to make: With simple layer and bake steps, this recipe is a cinch to put together like our Easy Enchilada Casserole.
- Satisfying: Despite being healthy, this casserole is hearty and filling, ensuring you won’t be left hungry after dinner.
Key Recipe Ingredients
- Brown Rice—The base of our dish, brown rice adds a nutty flavor and a hearty texture. You can also use white rice if you prefer.
- Lean Ground Beef—We use 93 percent lean ground beef to keep the dish protein-rich and low in fat.
- Taco Seasoning—The key to the flavor profile of this dish, taco seasonings add a spicy kick. We use a homemade blend, but store-bought works just as well.
- Fat-Free Refried Beans—These beans add a creamy texture and a rich, savory flavor to the dish.
- Low-Fat Sharp Cheddar—This cheese melts beautifully and adds a tangy, creamy element to the dish.
Substitutions and Variations
Feel free to try switch things up according to what you have in your kitchen:- Rice: You can easily substitute brown rice with white rice or even quinoa for a protein-packed twist.
- Protein: Try using ground turkey, chicken, or even a plant-based meat substitute. The taco seasoning will still give it that delicious, spicy kick as it does in our Mexican Pasta Bake.
- Cheese: If you’re looking for a sharper flavor, try using pepper jack or even a spicy habanero cheddar. Mexican blend shredded cheese also works well.
- Spice: If you like your food extra spicy, consider adding some chopped jalapeños or using a hot salsa.
- Garnishes: Try diced bell peppers, jalapeños, or sweet corn kernels would add a nice crunch. Diced avocado and lime slices work well, too.
- Corn Chips: For an even healthier version, you can omit the corn chips and cheese. But if you’re a fan of a little extra crunch, try using tortilla chips or Fritos.
Step-By-Step Recipe Instructions
Brown the ground beef in a large nonstick skillet with taco seasoning and water. Set aside when fully cooked.
Courtesy of Amy Dong
Layer cooked rice at the bottom of a baking dish. Combine refried beans and salsa in a microwave-safe bowl and heat until hot. Stir and layer this mixture over the rice.
Courtesy of Amy Dong
Layer the brown beef over the beans and salsa. Sprinkle half the cheese over the beef, add chips, then top with remaining cheese and black olives.
Courtesy of Amy Dong
Bake for 10 minutes at 350 F or until cheese is melted. Garnish with green onions, avocados, or tomatoes. Serve warm.
Courtesy of Amy Dong
How To Prep Ahead
This 30-minute taco casserole is a quick and easy dish to prepare, but we have some handy tips to make the process even smoother. Take a look at our favorite prep-ahead strategies for this recipe:- Prep the Rice: You can easily make the rice ahead of time and store it in the fridge for up to 3 days.
- Prep the Beef: Similarly, you can brown the beef and store it and also prepare the bean mixture ahead of time. When you want to serve it, simply assemble according to the recipe and bake it in the oven.
- Prep Entire Casserole: Want to make it even easier for a busy weeknight? Simply assemble the casserole, cover it airtight, and place in fridge for up to 2 nights prior to baking. Increase bake time to account for cold ingredients. Do not add chips until ready to bake.
Courtesy of Amy Dong
What To Serve With Taco Casserole
Salads- A fresh, crunchy salad is a great accompaniment to a hearty taco casserole. We recommend this Fresh Corn Avocado Salad or this Southwestern Chopped Salad.
- A side of Mexican Rice or Cilantro Lime Rice can complement the flavors of the taco casserole perfectly.
- We also love serving this casserole with a side of extra refried beans or this creamy Guacamole.
- You can add an extra layer of flavor to your taco casserole. Try this tangy Black Bean Corn Salsa or this Avocado Salsa.
- We also love this creamy Queso Dip and this fresh Pico de Gallo with our taco casserole.
30-Minute Taco Casserole
Servings: 6
Ingredients
- 2 cups brown or white rice, cooked
- 1 lb ground beef, 93 percent lean
- 1.25 oz taco seasoning , or 2 ½ TB
- 15 ounce refried beans, fat-free
- 1 ½ cup sharp cheddar, low fat
- 1 cup salsa, your favorite
- 1 can black olives, sliced and drained, 2 1/3 oz
- ⅔ cups corn chips, optional
- Optional Garnishes: chopped green onions, diced avocado, diced tomatoes, cilantro, sour cream, or salsa
In a large nonstick skillet, add ground beef, taco seasoning, and 3 TB water. Stir together to incorporate. Brown until cooked through. Remove from heat and set aside.
In an 8×8 baking dish, layer cooked rice on the bottom of dish. In a microwavable bowl, combine refried beans and salsa.
Microwave until hot, about 2 minutes. Stir and layer mixture over the rice.
Layer browned beef mixture over the beans/salsa. Sprinkle half of the cheese over the beef. Follow with all the chips, if using them, and top with remaining cheese and black olives. Bake 10 minutes at 350 F or just until cheese is melted.
Garnish with green onions, avocados, or tomatoes. Serve warm.
Notes
- This dish can be lightened up even more by using just 1 cup of low-fat cheese and omitting the corn chips.
- When browning your ground beef, make sure to break it up into small pieces. This will ensure that it cooks evenly and mixes well with the taco seasoning.
- Don’t skip the step of heating up the refried beans and salsa together. This not only makes the beans easier to spread but also allows the flavors to meld together.
- Use a good quality, flavorful salsa. This is a key ingredient that adds a lot of flavor to the casserole.
- We also love serving this casserole with a side of extra refried beans or this creamy 5-Minute Real Guacamole.
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Nutrition (per serving)
Calories: 596kcal | Carbohydrates: 71g | Protein: 31g | Fat: 22g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 67mg | Sodium: 870mg | Potassium: 587mg | Fiber: 10g | Sugar: 5g | Vitamin A: 1359IU | Vitamin C: 3mg | Calcium: 313mg | Iron: 5mg
This article was originally published on chewoutloud.com. Follow on Instagram
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