Active time: 10 minutes Total time: 35 minutes
Spicy, flavorful, and covered in cheese, this easy casserole is guaranteed to be a hit. Here, riced cauliflower complements ground turkey meat, adding volume and fiber for very few calories, not to mention increasing the vegetable content in each serving. Even though the ground turkey is very lean, it remains juicy and succulent because it is coated in tomato sauce.
Turkey and Black Bean Taco Casserole
Ingredients
-
- 1 tablespoon rapeseed oil
- 1 pound (454 g) 93% lean ground turkey
- 1 cup (100 g) green onions, chopped and divided
- 2 cups (227 g) grated cauliflower
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika powder
- 1 cup (245 g) tomato sauce with no added salt
- 1/2 teaspoon kosher salt
- 1 15.5-ounce can (439 g) low-sodium black beans, rinsed and drained
- 1 cup (165 g) frozen corn kernels, thawed
- 1 cup (113 g) Colby Jack cheese, grated
- 1 cup (180 g) grape or cherry tomatoes, chopped
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon fresh lime juice
Directions
Preheat the oven to 220°C (425°F).
Heat a large nonstick skillet over medium-high heat. Add oil to pan and swirl until coated. Add turkey and 1/2 cup green onions; cook, stirring to break up the meat, until the turkey is almost cooked through, about 4 minutes. Stir in the grated cauliflower, cumin, chili powder, garlic and smoked paprika; Cook for 3-4 minutes until the cauliflower is tender. Add tomato sauce and salt and cook until mixture thickens, 1-2 minutes.
Place the turkey mixture in a 2-quart baking dish coated with cooking spray. Spread black beans and corn evenly on top and cover with cheese. Bake for 15 minutes or until the cheese melts and the casserole begins to bubble around the edges.
Meanwhile, combine remaining 1/2 cup scallions, tomatoes, cilantro, and lime juice in a bowl. Pour the tomato mixture over the casserole just before serving.
Servings: 6 | Serving Size: About 1 1/4 cup casserole and 3 tablespoons toppings
Nutritional value (per serving): Calories: 330; Total fat: 15g; Saturated fat: 6g; Monounsaturated fat: 5 g; Polyunsaturated fat: 3 g; Cholesterol: 73 mg; Sodium: 559 mg; Carbohydrates: 25g; Fiber: 8g; Sugar: 5g; Protein 25g
Nutritional bonus: Potassium: 739 mg; Iron: 18%; Vitamin A: 17%; Vitamin C: 38%; Calcium: 19%
Ready for the next step? UnlockMyFitnessPal Premiumto access barcode scanning, meal scanning, voice log and more!
Originally published on February 13, 2020
The post Turkey and Black Bean Taco Casserole appeared first MyFitnessPal Blog.
